It may be sacrilegious but I do not think I have had an arm only day in, at least, 3 full training cycles which would cover the previous 365 days of my life. Everything in training is a great change of pace for me and throwing this "ego day" in is just plain fun. I had one of my old training partners blown away that I was only doing arms, it almost caused a few people to drop what they were doing and tag along. Nothing crazy but this workout had me sore through Monday evening, just enough time to allow legs to take over from that shit show.
Band pushdowns – 4x15 Supersetted with Ez bar curls – 4x10 drop set last set Hammer curls – 4x10, drop set last set Supersetted with Reverse grip dumbbell extensions –4x10 drop set last set Decline skullcrusher – 3x8, drop set last set Supersetted with Preacher curls – 3x8, drop set last set Calf raises – 3x15 Abs – 5 sets
