FOR THE TRICEP
1. Close Grip Bench Press & a triple drop set.
2. Seated Tricep Extension.
3. Skull Crusher superset with Tricep Press.
4. Cable Overhead Extension superset with Cable Pressdown.
5. Cable Rope Pressdown.
FOR THE BICEP
6. Cable Hammer Rope Curl.
7. Cable Lying Curl.
8. Single Arm Machine Preacher Curl.
9. Dirty 30 Finisher, triset of Barbell Preacher Curl, Dumbbell Hammer Curl and Barbell Reverse Arm Curl.
Overall, you’ll need more than an hour to finish this workout. This is volume training and the pump was crazy. Half the day at work my arms was trembling, I kid you not! Do try it for yourself and good luck.
The original workout by Chris is below:
Your fitness pal