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Alt Dumb bell curls 3 x 15
Super set with Alt hammer curls till failure
Reverse grip ez bar curl 3 x 15
Super set with reg grip ez bar till failure
Double overhead cable curls 3 x till failure
Finish with Reverse incline concentration curls till failure
🔥💪
 
Always did/do arms volume and fast. Supersets bis and tris 90% of time. Usually mix up the way I do the exercises such as db curls standing, next time seated, etc. Always go by “feel” feel strong go strong, tired or rushed hang back a bit. If I have all the right equipment here’s my favorite
  1. Seated free motion cable curls
  2. 1 arm push down
  3. “Hammer” type machine(I call all leverage or plate loaded hammer) preacher
  4. Lying cable 2 arm or 1 arm kettlebell extensions
  5. Hammer 1 arm bicep machine(higher angle)
  6. 1 arm reverse pushups
  7. Db or cable hammer curl
  8. Vbar pushdowns or 1 arm overhead ext.
    The Vbar are great, seated row vbar either elbows out to sides palms down or palms up. Great once you get the feel. My arms have always been good but I had rupture in each triceps. That’s why I do a lot of uni lateral stuff. My arms were better post injuries due to really letting go of ego and everything is 2-3 working sets. If set 2 is failure and felt great then I move on. I still have my “perfect routine” or training split on paper but as soon as I stopped writing stuff down I attained better results. I kept training and diet and" supplement" logs for years and its good but seems to put constraints on progress. PL was different, A.D.D. required me to log or I would forget to do shit!
 
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