German Volume Training - Arms...

Rope Pushdowns - 10x10 @ 80lbs

Rope Hammer Curls - 10x10 @ 80lbs

Pushdowns - 3x8 @ 110lbs

Cable Curls - 3x8 @ 110lbs

“For the 10 sets of 10 exercises, choose a load that you can do 20 reps with, and stick with it for all 10 sets, even if you can’t make all 10 reps with good form. Do not take any sets to failure — quit when you have one rep left in you. Over time, work to get all 10 reps for each set, and then increase the load by 5 percent. Try the program for 4 weeks.

To make matters worse, your rest periods are short: 60 seconds between sets, if you’re doing one main lift (such as a squat or bench press), and 90 to 120 seconds between sets, if you’re alternating two lifts”. - Men’s Health 

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Cannonball Pull Ups - 5x5 

“Using the cannonballs is exactly what makes this pull-up variation a beast.  By holding a  ball in each hand, you’ll have to keep your wrist flexed the entire time.  The tension created in the wrists and into the forearms helps develop serious pulling strength.

You’ll instantly notice the tension created in your hands is carried across your arms into your upper back.  You’ll create much more stability and contraction throughout the movement”. - Muscle & Fitness 

My forearm/grip strength was more of a limiting factor than anything else. Great pump across may arms and lats! 

AVG HR - 132 BPM

MAX HR - 160 BPM