Volume Arm Training

Superset

1. Rope Pushdowns 7 sets of 15 reps.

2. Rope Cable Curls 7 sets of 12 reps, rest 30 seconds between sets.

Superset

3. EZ-Bar Skullcrushers 7 sets of 15 reps.

4. EZ-Bar Curls 7 sets of 10 reps, rest 45 seconds between sets.

Superset

5. Machine Skullcrushers 7 sets of 20 reps.

6. Machine Preacher Curls 7 sets of 12 reps, rest 30 seconds between sets.

Superset

7. Dumbbell Skullcrushers 3 sets of 100 reps.

8. Dumbbell Hammer Curls 3 sets of 60 reps, no rest.