Jan 6, 2014 I have a killer arm routine I made about 4 weeks ago and has by far been the best I've done so far. Everything is supersetted. 2 exercises at a time. You'll be working bi's and tri's together so it's an agonist/antagonist routine. My favorite of course. It can be modified for strength and size, for volume and pek, etc. however, the way I do it, it recruits slow and fast twitch fibers and is kind of an all around gains routine. Very balanced and controlled tempo in each contraction with a 1.5 -2 second tight squeeze n the concentric and 1.5-2 second stretch eccentric contraction. Here is the routine and how I did it yesterday. Bench dips superset with standing alternate dumbbell curls Bench dips: DB curls: Body weight x 25 35 x 15 35lb plate x 20 40 x 15 45 lb plate x 20. 40 x 12 45&35 lb plate x 18 45 x 10 Two 45lb plates x 15 45 x 10 Skull crushers with EZ bar superset with Cross body DB hammer curls Skulld crushers: Hammer Curls: 25 lb each side x 20 25lb x 20 35 lb each side x 20 35 lb x 15 40lb each side x 15. 40 lb x 15 45 lb each side x 15. 45 lb x 12 (Did this for the last two sets) Cable tricep push down (straight bar) and cable reverse curls (also straight bar) Push downs: Reverse Curls 120 x 20 70 x 10 140 x 15 70 x 10 160 x 12 70 x 10 (This for lt three sets) ISO dumbbell curls and tricep kickbacks ISO: Kickbacks: 25 lb x 10 25 lb x 10 (This for three sets, very slow contractions and longer squeeze/stretch) Finish it up with standing ISO cable curls and fixed bar tricep extensions (Here is a link for fixed bar extension, it's a body weir exercise. http://www.weighttraining.com/exercises/bodyweight-tricep-extension ) This set is completed a little different. I hit the curls on one arm, switch to the other, and repeat for one set. So it's like two sets in one. First for reps, then second to failure. 3 total sets, last being a drop set for the curls. The fixed bar tricep extensions are just 3 sets of failure. ISO cable curls: Fixed bar tricep extensions: 30 lbs x 10 each arm. 1x failure 30 lbs x failure 30 lbs x 10 each arm. 1x failure 30 lbs x failure Final set of the ISO curls is insane!!! 30 x 10 each arm 1x failure after curls complete 30 x failure 20 x failure each arm 20 x failure 10 x failure It is probably a little advanced, but so are most of you. It may be a little much, and some may not liking their arms this hard or much. To each his/her own, but you guys/gals should deff give it a shot. Feel free to make adjustments to weights as needed. This put great stress on my ad,s. and the best pump I have had in my years of training. If any of you try it out, let me know what you think. I'd loe to see someone hit it. It leaves me exhausted. Just keep proper form and a good tempo and its killer.