New combo for your arms

I love this routine and have had great success with it in the trenches. If your in a rut with your arm workouts then try this.

Seated dumbbell bicep curls ( palms up the entire lift and moving both arms at the same time )-6 reps with heavy weight

SUPER SET WITH

One arm pulley bicep curl ( adjust the pulley cable to the very bottom and use the hand grip attachment to perform a standing curl )-15 reps focus on speed

SUPER SET WITH

Close grip barbell press ( focus on the elbows staying tight to your sides and push with the triceps ) -6 reps with heavy weight

SUPER SET WITH

Band tricep overhead extensions ( wrap a band around a pole of some sort then grabbing each handle extend your arms overhead. From here bend from your elbow and let the band go behind you head before then driving it back up. Keep the upper arm still )-20 reps focusing on speed

Rest 1 minute and repeat this 2-3 more times.