7-DAY XTRA ARMZ 4.0

ARM MADNESS

5 Exercises, 5 Rounds

Round One: 50 reps Round Two: 30 reps Round Three: 20 reps Round Four: 10 Reps Rounds Five: 20 reps Round Six: 50 reps

Band Pushdowns Overhead Band Tricep Extensions Double Arm Dumbbell Curls Dumbbell Skullcrushers Dumbbell Hammer Curls

1 Minute Per Exercise No Rest, 3 Sets Thru

With 1 minute rest in between

Band Pushdowns Alternate Twist Bicep Curls Bench Dips Alternate Hammer Curls Twist Kickbacks Seated Curls Overheard Band Extensions

5 SET SUPERSET

Straight-Bar / Dumbbell Curls: 25 reps Dumbbell Skullcrushers: 25 reps

5 SET SUPERSET

Dave Draper Forehead Curls: 25 reps Band Pushdowns: 25 reps

5 SET SUPERSET

Incline Dumbbell Curls: 25 reps Twist Skulls: 25 reps

5 SET SUPERSET

Bicep Curls (halfway down): 30 seconds Band Pushdowns: 30 second hold

3-Count Up & Down for All Sets & Reps

5 SET SUPERSET

Hammer Curls: 15 reps Single Arm Kickbacks: 15 reps

5 SET SUPERSET

Double Arm Biceps Curls: 15 reps Band Pushdowns: 15 reps

5 SET SUPERSET

Overheard Band Extensions From Top: 15 reps Single Arm Concentration Curls: 15 reps

3-5 SET SUPERSET

Twist Curls: 15 reps Twist Skulls: 15 reps

Gotta Get Through the Reps, then move on:

Tricep Pushdowns: 200 reps Face Curls: 100 reps Overhead Band Extensions: 100 reps Single Arm Concentration: 100 reps per arm Single Arm Pushdowns: 100 reps per arm Single Hammer Curls: 100 reps per arm

7/7/7/7 Regular - Super Slow - 1/2 up reps - 1/2 way down reps

3-5 SET SUPERSET

Barbell or Dumbbell Curls: 28 Method Bench Dips: 28 Method

3-5 SET SUPERSET

Hammer Curls: 28 Method Dumbbell Skulls: 28 Method

3-5 SET SUPERSET

Reverse Curl Barbell or DB: 28 Method Band Pushdowns: 28 Method

- Heavy & Light -

5-8 reps 20 reps

3-5 SET SUPERSET

Heavy - Bodyweight Skulls Light - Band Pushdowns

3-5 SET SUPERSET

Heavy - Full Dips Light - Overhead Band Extensions

3-5 SET SUPERSET

Heavy - DB Skulls Light - Bench Dips

3-5 SET SUPERSET

Heavy - Chin-ups with Feet Ahead Light - Bands Face Curls

3-5 SET SUPERSET

Heavy - Hammer Curls Lights - Band Hammer Curls

3-5 SET SUPERSET

Heavy - DB Biceps Curls Light - Twist Curls 3-5 sets