Volume Arm Training

Superset

1. Straight Bar Pushdowns 7 sets of 12-15 reps.

2. Cable Curls 7 sets of 10-12 reps, rest 30 seconds between sets.

Superset

3. EZ-Bar Skullcrushers 7 sets of 12-15 reps.

4. EZ-Bar Curls 7 sets of 10-12 reps, rest 30 seconds between sets.

Superset

5. Machine Dips 7 sets of 12-15 reps.

6. Machine Preacher Curls 7 sets of 10-12 reps, rest 30 seconds between sets.

Superset

7. Underhand Barbell Skullcrushers 7 sets of 12-15 reps.

8. Reverse Barbell Curls 7 sets of 10-12 reps, rest 30 seconds between sets.