I know I haven't been posting video lately, time has really been tight. My schedule is only allowing 45 minutes to get the work in but I was able to get most of the arm workout today. You'll notice that I cut out the last set on the second and third supersets. I did 3 supersets for arms today in 40 minutes time. This workout below was all sufficient to have them screaming by the last rep on the spider curls.
Bent over close grip tricep pushdowns 130x12, 160x12, 170x8, 170x6/150x6
Standing barbell curls 4 sets of 95x8
Free Motion reverse grip pulldowns 3 sets of 70x8
Free Motion hi pulley curls 60x8, 70x8, 70x8
Dumbbell kickbacks 3 sets of 20x12
Spider curls 3 sets of 45x10
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