Trained arms with Randy Howard at Strength Beyond in Kalamazoo. My weight is sitting around 275lbs and I'm 21 weeks out of the Master's Nationals
Arms:
rope pushdowns:
4x15 warm up
Dumbell Curls:
3x15 warm up
Close grip bench:
1x15 135lb
2x15 225lb
1x15 275lb
Preacher Curls:
3x12
Barbell Skull Crushers:
1x15 95lb
2x12 135lb
Incline Dumbell Curls
3x12
Overhead cable extensions
3xfailure
Hammer curls:
3x15 75lb dumbells
one arm overhead extensions:
3xfailure