Strength Builder - Arms

Note: Always adjust the weight to fit your ability with the given repetition range. Never compromise form or range of motion for additional weight unless specified)

Warm-up: Start by using very light dumbbells and performing slow and controlled curls; aim for 20-30 reps each arm to stimulate blood flow. Using the same light dumbbells, immediately follow up the curls with 20-30 reps of tricep kickbacks; again, slow and controlled. Lastly, using the edge of a bench, perform close grip push-ups for 12-15 reps. 

1. Triple Superset - 3 sets
   1. Standing Dumbbell Curls – 12 reps, 10, 8 - each arm (35lbs, 40, 45)
      1.   Note: Don't use your body to generate momentum. Use weights that are difficult but can be done with proper form. Alternate reps.
   2. Dumbbell Preacher Curls -  10 reps - each arm (25lbs)
      1. Note: Slow and controlled the entire way. Do 10 with one arm, then switch.
   3. Reverse EZ-curl Bar Curls - 10 reps (50lbs)
2. Superset – 3 sets
   1. Dips  – 20 reps (add weight or use assistance as required)
      1. Note: Don’t over-extend your shoulders on the eccentric portion (bringing your body below your shoulders leaving them vulnerable). Stop the motion with arms at 90*
   2. Triceps rope pulldown – 12 reps (go heavy: 85lbs, 90, 90)
      1. Note: Slow and controlled on both the eccentric and concentric portions of the lift.
3. Triple Superset - 3 sets
   1. Cable Bar Curls – 12 reps (45lbs, 55, 65)
      1.  Note: Keep your back straight, slight lean backwards. As you come forward let your shoulder blades roll out as your arms come forward at the peak of the eccentric portion. This allows for additional range of motion.
   2. 1-arm Tricep Overhead Extensions - 15 reps - each arm (25lbs)
      1. Note: you can use a handle attachment or just hold the cable without an attachment. Your hand should fall behind your head on the concentric portion and then extend up overhead, with your elbow stabilized in the same position the entire lift. 
   3. Alternating Hammer Curls – 20 reps (40lbs, 45, 50)
      1. Note: Use a heavy weight, this should be close to a burnout in terms of reps and weight.
4. Finishing Superset - 2 sets
   1. 28 Method Straight-bar Curls - 28 reps (50lbs)
      1. Note: the 28 Method consists of 7 regular reps (regular tempo, all the way up, all the way down), 7 slow reps (7 count concentric, 7 count eccentric), 8 half reps (from the bottom to half-way up on each rep), 7 half reps (from the top to half-way down on each rep).
   2. 28 Method Straight-bar Skull-Crushers - 28 reps (50lbs)
      1. Note: in the same format as the 28 Method curls, perform 7 regular reps, 7 slow reps, 7 half reps (halfway up), 7 half reps (start at the top and go half-way down on each rep).