This arm workout was a bit different. It was an all out workout with only two giant sets. Duration was about 45 minutes as rest times were kept anywhere from 40-60 seconds.
After a few warm up sets and making sure blood was flowing, we went right into it:
Giant set number 1: (5 rounds)
Cambered bar rope pushdowns x 15
Dumbbell curls (both hands at the same time, palms facing up) x 8
Overhead extension x15
Hammer curls x 8
Battle ropes 15-20 seconds
Rest 40 seconds and repeat
Giant set number 2: (5 rounds)
Preacher curl machine: each set consisted of 8,7,6,4,3, and 2 reps, resting 5-seconds after each mini set.
Close-grip bench x 8
V-bar press downs (drop set) 8 x 8 x 8
Knee ups 10
Rest 45 seconds and repeat
That was it for this workout. A lot of intensity, plus keeping the heart rate up made it that much harder.