Here is my arm work out mainly, sometimes I change it as I lift and sometimes I throw in extra stuff or more sets. I do everything 5x15 or 5x12 if it is sets 4 and 5 and I can't get it up.
1. Seated preacher curl with ez curl bar
2. 1 arm seated preacher curl
3. Standing alternated dumbbell curls
4. Concentration curl
After these take a straight olympic bar and curl it 5 times, slide a 2 1/2 on each side and do 5, slide a 2 1/2 on and do 5, and so on. When you get to the point where you can't do anymore take a 2 1/2 off each side and do 5, then take another one off and do 5, and so on.
This works best if you have 2 people to help you so you have minimal time where your muscles aren't contracting.
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