Arm Day 17

Mass Workout: Superset: Close Grip Bench 5x12-15 Underhand Pulldowns 5x20 Superset: Cheat Curls 5x8 Tricep Extensions 5x10 Superset: Hammer Curls 5x10 each French Press 5x12 Superset Finisher: Band Curls 5x25 Band Tricep Extensions 5x25

Arm Day 13

Pump city Workout: Close Grip Bench 3x8-12 Bodyweight Skullcrushers 4x8 Diamond Pushups 4x12 Chin Ups 3x8 Spider Curls 4x12 Reverse Grip Easy Bar Curls 2x20 Superset: 100 each Banded Pushdowns Banded Curls

Arm Day 8

Everyone's favorite Workout: Tri-Set: 3 sets each Reverse Grip Dumbbell Curls 12 each Dumbbell Hammer Curls 8 each EZ Bar Curls 12 Superset: 4 sets each Overhead Rope Tricep Extensions 12 Skullcrushers 12 Forearm curls 100