I actually hijacked this idea from Matt Kroc YEARS ago. Matt had said that he would throw this workout in once a month and he put some dramatic size on his guns.
Now understand, some of the exercises are a bit different as I don't have "machines" per say. But I feel these were a decent substitute and the folks in my gym have a good time with them.
Happy Thanksgiving (IF you can raise your arms to eat)
Today's Training:
AirDyne: 24 mins
5x20 of the following:
1. BB Curl
2. Tricep Rope Pushdown
3. DB Curl
4. DB Supine Tricep Extension
5. DB Hammer Curl:
6. Dips
7. Reverse Grip BB Curl
8. C/S Tricep Kick Back
9. Seated BB Curl
10. Narrow Grip Push Ups