Скачать или смотреть High Volume Arm Day & Super Sets To Make Gainz (with Commentary)

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Arm Routine
Close Grip Bench 4 sets of 6-12 reps (triple drop set on final set)
Cable Curls with Extensions- 3 sets of 6-12; then 1 set of 15-20
Seated Dumbbell Curl with Pressdowns- 4 sets of 8 reps
Reverse Curl with Reverse Pressdown- 4 sets of 10 reps
Hammer Curl with Dips- 4 sets of 10 reps (go hard on last set)