High Rep Heavy Density Training - Arms...

Barbell Curls - 3x8-7-5 - 80lbs - 60 reps 

Rope Push Downs - 3x8-7-5 - 57.5lbs - 60 reps 

Dips - 3x8-7-5 @ bodyweight

Hammer Curls - 3x8-7-5 - 35lbs * after last set then: 30x1, 25x2, 20x3x 15x4, 10x5

* Use a 1-0-4-0 tempo

Put simply, a 1-0-4-0 tempo is:

• 1 second on the positive movement
• 4 seconds on the negative movement
• With 0 second pauses at the top and bottom

Cash Out: 

* One-repetition chin up (underhand) - goal is 30 seconds up and 30 seconds down. followed by,

Barbell Curl - 1x12 - 55lbs then two negatives for 8 seconds

* rest 30 seconds then,

* One-repetition dip - goal is 30 seconds up and 30 seconds down. followed by,

* Dumbbell Triceps Extension -  1x12 - 45lbs  then two negatives for 8 seconds