EDT - Arms...

PR One - 15 Minutes:

EZ Bar Curls - 50lbs -  135 reps 

Dips -135 reps 

5 minute rest

PR Two - 5 Minutes:

Axle Bar Curls - 85lbs - 30 reps 

LeverEdge CG Press - 120lbs - 30 reps 

330 reps in 20 minutes! 

Cash Out:  Weighted Chin Ups

Set 1:  Bodyweight Pull Ups for 8 reps as a warm up

Set 2:  Weighted Version, 10 reps with a 25 pound plate

Set 3:  8 reps using a 35 pound plate

Set 4:  6 reps using a 45 pound plate

Set 5:  3 reps with 80 pounds

Set 6: 10 reps at 35 pounds! 

45 total reps. 

“The most effective and efficient way to build a great back is by becoming a beast on weighted chins. Get strong on weighted chin ups and you will build incredible, real-world strength and your back and arms will look godlike”.  - Kinobody

EDT - Arms...

PR One - 15 Minutes:

PJR Pullover - 40lbs - 88 Reps

Chin Ups - 88 Reps

5 minute rest

PR Two - 5 Minutes:

EZ Bar Curls - 50lbs - 45 Reps 

Dips - 45 is Reps 

Cash Out: 

Pelican Curls

Tuck Planche Push Ups

Front Lever Pull Ups

EDT - Arms...

PR One - 15 Minutes:

Bench Dips - 95 Reps

Barbell Curls - 95 Reps

5 minute rest

PR Two - 5 Minutes:

Foot Elevated Close Grip Push Ups - 45 Reps

Plate Curls - 45 Reps

EDT - Arms...

PR One - 15 Minutes:

Close Grip Bench Press - 165lbs - 63 Reps

Barbell Curls - 80lbs - 63 Reps

5 minute rest

PR Two - 5 Minutes:

Rope Hammer Curls - 42.5lbs - 60 Reps 

Dips - BW - 42.lbs - 60 Reps

Cash Out: Barbell Curls: 3x25 @ 45lbs

EDT - Arms...

PR One - 5 Minutes:

Close Grip Bench Press - 165lbs - 25 Reps

Barbell Curls - 80lbs - 25 Reps

5 minute rest

PR Two - 5 Minutes:

DB Triceps Press - 50lbs - 35 Reps

Dead Stop DB Hammer Curls - 30lbs - 35 Reps

2 Minute Rest 

PR Three - 5 Minutes:

Neutral Pull Ups - 40 Reps 

Dips - BW -40 Reps

Cash Out:

Weighted Close Push Ups: 1x10 and 1x5 @ 45lb plate then,

Dumbell Curls - 5x5 @ 45lbs 

EDT - Arms...

PR One - 15 Minutes:

Close Grip Bench Press - 165lbs - 67 Reps

Barbell Curls - 80lbs - 67 Reps

5 minute rest

PR Two - 5 Minutes:

Rope Hammer Curls - 80lbs - 65 Reps 

Dips - BW - 65 Reps

Cash Out: Barbell Curls: 3x25 @ 40lbs

EDT - Arms...

PR One - 15 Minutes:
Close Grip Floor Press - 135lbs - 75 Reps
Chin Ups - 75 Reps

5 minute rest

PR Two - 5 Minutes:
Plate Curls - 35lbs - 40 Reps 
Diamond Push Ups - 40 Reps 

Cash Out: 
Close Grip Floor Press - 210lbs - 6-5-4-3-2-1 - 21 Reps

* In garage. 

EDT - Arms...

PR One - 15 Minutes:

Close Grip Bench Press - 155lbs - 75 Reps

Barbell Curls - 75lbs - 75 Reps

* Time to increase weight.

5 minute rest

PR Two - 5 Minutes:

Rope Hammer Curls - 35lbs - 70 Reps 

DIps - BW - 70 Reps

Cash Out: Barbell Curls:

1x25 @ 45lbs

1x15 @ 35lbs

1x10 @ 25lbs

EDT - Arms...

PR One - 15 Minutes:

Close Grip Push Ups - 75 reps
C2B Chin Ups - 75 Reps
2 minute rest
PR Two - 5 Minutes:
Cable Curls - 45lbs - 50 Reps
Bench Dips - BW - 50 Reps

EDT - Arms...

PR One - 15 Minutes:
Close Grip Bench Press - 155lbs - 65 reps
Barbell Curls - 75lbs - 65 Reps

5 minute rest (Run Stairs)

PR Two - 5 Minutes:
Cable Curls - 20lbs - 70 Reps
Dips - BW - 70 Reps

Cash Out - Barbell Curls - 1x25 @ 45lbs