My end of the week workout, primarily arms.  Not for the newbie to weight lifting. If you’ve had a good week you’re sore already, barely able to drag your ass into the gym. This routine will make it so you can barely bend your arms 1/2 way through, barely able to pick up a paper clip at the end. This is EXACTLY how my workout went today. 

Quoted movements were done together, 1 set on the first movement, then to the next set on the next.

Quote:
Close Grip Bench Presses
225 x 10, 235 x 10, 245 x 6, 255 x 4, 265 x 2
EZ Standing Curls
100 x 10, 110 x 8, 120 x 5, 130 x 3, 140 x 2

Reverse EZ Standing Curl
110 x 5, 5 100 x 8, 7

DB Hammer Standing Curl
35 x 10, 40 x 10, 45 x 10, 50 x 10, 55 x 8

Quote:
Dips Weighted
45 x 10, 90 x 8, 115 x 3 1/2, 45 x 10
Incline Seated Hammer Curl
35 x 12, 40 x 12, 45 x 10, 50 x 6
Quote:
Cable Pull Downs
150 x 12, 160 x 10, 170 x 10, 180 x 10, 190 x 10
Consentration Seated Dumb Bell Curl
35 x 8, 40 x 5, 45 x 4, 50 x 3
Quote:
Cable Tri Pull Down Over Shoulder
120 x 10, 130 x 10, 140 x 10, 150 x 8
Dumb bell Kick Back
30 x 10, 35 x 10, 40 x 10, 45 x 10

It doesn’t appear to be much on paper, but give it a try after a good week when you’re already a bit sore. I don’t try to get the highest weights ever, or the most reps, I do push it to the point that my arms are simply drained, pumped and aching. Have an extreme workout, post it! I need a challenge!