Abel Albonetti challenges you take on his arm workout! Think you can handle the pump? BARBELL BICEPS CURL 4 sets of 12, 10, 8, 8 reps TRICEPS ROPE PUSH-DOWN 4 sets of 12-15 reps EZ BAR PREACHER CURL 4 sets of 10 reps CABLE OVERHEAD TRICEPS EXTENSION 4 sets of 15 reps INCLINE DUMBBELL CURL 4 sets of 10 reps EZ BAR SKULLCRUSHER 4 sets of 12, 10, 8, 8 reps DUMBBELL HAMMER CURL 4 sets of 12, 10, 10, 10 reps DUMBBELL OVERHEAD EXTENSION 4 sets of 10 reps HIGH CABLE CURL 4 sets of 15 reps TRICEPS CABLE

The most intense arm workout you'll do this year is right here! INCLINE DUMBBELL CURL 3 sets of 15, 10, 5 reps, plus a dropset with 50% less weight after final set BENCH DIP 3 sets of 15, 10, 5 reps. Perform the final set with a plate in your lap, then shove it off and rep to failure. SUPERSET CABLE TRICEPS PUSH-DOWN 3 sets of 15, 10, 5 reps CABLE HAMMER CURL 3 sets of 15, 10, 5 reps SINGLE-ARM DUMBBELL PREACHER CURL 3 sets of 15, 10, 5 reps, plus 2-3 negative reps after final set SINGLE-ARM CRO