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ARMS
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1. Rope Press Downs (6:06) - 4 Sets X 10-15 reps
2. Alternating Dumbbell Curls (6:12) - 4 Sets - 12,10,8,8
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3. V-Bar Press Downs (6:18) - 4x15,12,12,10,10 (Don't forget you can change up your elbow placement during this exercise to hit a different part of your tricep.)
4. EZ Bar Cable Curls (8:16) - 4x15,12,10,10 (Close grip and or wider grip)
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5. Seated Cable Curls (8:22) - 4x8-12
6. Plate Loaded Dip Machine Press Downs (8:26) - 4x8-12 (Do one arm then the other, then burnout at the end with both arms - Just keep going! More Reps!!!)
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7. Dumbbell Hammer Curls (14:48) - 3x8-12
8. Cable Kick Backs (15:04) - 3x8-12
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9. Dumbbell Concentration Curls (17:39) - 4x8-12 (use the Arnold method, little bit of swing but control the movement and get a good contraction at the top or each rep)
10. One Arm Tricep Press Down (17:48) - 4x8-12 (Do this exercise from across the body, I like this method for this exercise and also given the fact that I have done a couple different variations of one arm press downs already. Different angle with a different Grip!)
