New Arms Video

Exercises:

Biceps

Seated Dumbbell Curls
4 sets
10-12 Reps

Spider Curls
4 sets
10-12 Reps

Preacher Curls
4 sets
10-12 Reps

Alternating Dumbbell Hammer Curls
4 sets
10-12 Reps


Triceps

Overhead Cable Extensions
4 sets
15-20 reps (it's harder to grab the cable to starting position with heavier weights so I increased the reps)

Tricep Rope Pulldowns
4sets
12-15 Reps (This is on a pulley and not free weights so try focusing more by holding it at the bottom position and slowly going up on the negatives)

Close Grip Bench (done on incline, but you can also use flat bench which is easier to use)
4 sets
10-12 Reps

Laying Dumbbell Tricep Extensions
4 sets
10-12 Reps 


Music for this video: Linkin Park- Point of Authority (Crystal Method Remix)