I still program this workout one time per month only because it's Friday and it's cool to say you did a thousand rep arm day!

Today's Training:

Concept II Row: 15 mins.

5x20 of the following:

  1. BB Curl
  2. Cable/Rope Pushdown
  3. DB Hammer Curl
  4. DB Supine Tricep Extension
  5. Seated Barbell Curl
  6. Dips
  7. Preacher Curl
  8. C/S Tricep Kick Back
  9. Concentration Curl
  10. X body Supine Tricep Extension