So I don’t usually post my workouts. I guess I was simply never really interested in doing so and I figured people would rather here and see other things as opposed to my personal workouts. However through speaking with a couple of individuals recently I decided I would post this arm session up. My workouts change frequently so what you see here is one of my many methods and styles. 

Arm training- biceps, triceps, and forearms

Seated dumbbell curls- 45lbs, 4 sets of 10 reps with 30 second rest periods, 4th set as many reps as possible.

Seated dumbbell curls- 60 lbs, 2 sets of 6 reps. 

Reverse cable curls- 120lbs, 4 sets of 10 reps with 30 second rest periods, 4th set as many reps as possible.

Close-grip bench press lockouts- 225lbs, 4 sets of 10 reps with 30 second rest periods, 4th set as many reps as possible.

One-handed reverse grip press down- 50lbs, 4 sets of 10 reps with 30 second rest periods, 4th set as many reps as possible.

Overhead cable extension- 70lbs, 2 sets of 10 reps. 

So there you have it, 10 total sets for biceps, 10 total sets for triceps, and 1 indirect set of forearm training.