Marc Hector's #FREAKMODE Arm Workout

Arms

All exercises in this arm workout are performed as supersets, starting with a bicep exercise and then moving straight on to the next tricep exercises with no break. Allow one minute rest periods between each superset.

The Arm Workout:
 Exercise Sets Reps
Hammer curl 3 10
Rope pushdown 3 12-15
Spider curl 3 10
Z-bar skull crusher 3 12
Straight bar wide grip curl 3 8-10
Z-bar close-grip bench press 3 12-15
Concentration curl * 3 8-10
Machine or bench dips** 3 To failure

*Concentration curl unsupported using an adjustable pulley machine from a low setting

** Machine dips keep body as straight as possible