**Superset the below two:**

· (A) Tricep Pushdown with a V-bar

· (B) Barbell Curl with a Z-bar barbell

1- First set is 20 reps of (A), immediately followed by 20 reps of (B),

2- Second set is same as (1),

3- Third set is 15 reps of (A), immediately followed by 20 reps of (B),

4- Fourth set is the same as (3),

5- Fifth set is 10 reps of (A), immediately followed by 20 reps of (B),

6- Sixth set is the same as (5),

7- Seventh set is 6 reps of (A), immediately followed by 20 reps of (B),

8- Eighth set is the same as (7).

Adjust weights accordingly per set (i.e. pick heavier weights for sets with lower reps). Make sure you can complete a set but also don’t pick anything too easy to lift. Make sure your elbows are stationary; don’t let them swing while lifting.

**Superset the below three:**

· (C) Skullcrushers with a Z-bar barbell

· (D) Narrow-grip bench press with a Z-bar barbell (or with a regular barbell)

· (E) Tricep dips with weight (or just body weight) by a bench

9- Ninth set is 20 reps of (C), immediately followed by 20 reps of (D), immediately followed by (E) as many reps as you can do.

10- Tenth set is same as (9),

11- Eleventh set is 15 reps of (C), immediately followed by 20 reps of (D), immediately followed by (E) as many reps as you can do.

12- Twelfth set is the same as (11),

13- Thirteenth set is 10 reps of (C), immediately followed by 20 reps of (D), immediately followed by (E) as many reps as you can do.

14- Fourteenth set is the same as (13).

You can use the same Z-bar barbell for (C) and (D), and the same bench can be utilised for all three consecutive exercises.

**Normal 3×10 set:**

· (F) Concentration curls with a dumbbell

15- Fifteenth set is 10 reps of (F),

16- Sixteenth set is the same as (15),

17- Seventeenth set is the same as (16).

**Dropset the below:**

· (G) Bicep cable curls

18- Eighteenth set is 10 reps of (G),

19- Nineteenth set is 10 reps of (G), immediately followed by (18) with 2 fewer stacks of weight loaded,

20- Twentieth set is 10 reps of (G), immediately followed by (19) with 2 fewer stacks of weight loaded,

21- Twentyfirst set is 10 reps of (G), immediately followed by (20) with 2 fewer stacks of weight loaded,

At this point your arms should be on fire. 😊

If you’re feeling adventurous, repeat the last dropset thrice. If you’re still feeling adventurous, godspeed you, do the same dropset above, but with tricep pushdowns.

Please note that it’s just as important to change your routine routinely and add/remove exercises occasionally.

**Rest no longer than a minute between sets.**