GET STACKED SPECIAL EDITION: 7 DAY EXTRA ARMS 2.0

5 SET SUPERSET

Band Pushdowns: 30 Reps

Single Arm Pushdowns: 15 reps each

4 Different Extensions Dumbbell Rollbacks/Twist Skulls/Elbow-Out press Chest/ Elbow Out Press Earlobes 15/15/15/15 reps

3-5 SET SUPERSET

REP PROGRESSION MONSTA SET Band Face Curls: 20-30 reps

4 Exercise Dumbbells Curls & Hammer Curls Double Arm Curls - Double Arm Hammer Curls - Cross Body Hammer - Single Arm Twist Curl 1-1-1-1 / 2-2-2-2 / 3-3-3-3 / 4-4-4-4 / 5-5-5-5

3-5 SET SUPERSET

Side Lying Lateral Raises: 15 reps Face Pulls: 30 reps Around the World Bands: 3 sets around the world

3/1 METHOD REGULAR DUMBBELL CURLS

3 Regular Reps Regular Speed—1 SUPER SLOW Motion Rep (3 rounds = 1 set)

3/1 METHOD TWIST DUMBBELL SKULS

3 Regular Reps Regular Speed—1 SUPER SLOW Motion Rep (3 rounds = 1 set)

5 SETS/ROUNDS

5 SETS OF 20 REPS

Lateral Raises: 25 reps Single Band Lateral Raises: 15-20 reps

POLISH OFF

Concentration Curls: 100 reps per arm Gotta make 100 before you can move on

Tricep Dips: 100 reps Gotta make 100 total before you can move on

Arrows: 100 reps total

5 SET TRI-SET BLOW UP PUMP

Dumbbell Kickbacks w/ Twist: 20 reps

Band Kickbacks: 20 reps

ISO Curls - 3 different spots - 30 seconds each 1/2 way down - 1/4 way up - 1/4 down

Band Face Curls: 20-30 reps

3-5 SET TRI-SET THICKNESS

Overhead Band Extensions: 30 reps regular bottom anchor

Overhead Band Extensions: 30 reps tops anchor

Concentration Curls: 15 regular, 15 hammer each arm

3-5 SET TRI-SET DELT ACTION 

Rep Progression Lateral & Frontals: 5-6 reps each way 1-1, 2-2, 3-3, 4-4, 5-5

Arnold Press: 20 reps

Military Press: 20 reps

1 SET TRI-SET POLISH

Dumbbell Hammer Curls: 100 reps gotta finish then move on

Seated DB Biceps Curls: 100 reps gotta finish the move on

Twist Skulls: 100 reps then done

BAND PUMP: 5 SETS

Banded Skulls: 30 reps

Banded Kickbacks: 30 reps

Single Arm Banded Pushdowns: 15 reps

Row the Boat Overhead Band Extensions: 20-30 reps

DUMBBELL PUMP SETS: 5 SETS

Elbow Out Press Chest - Elbow Out Press Earlobes: 20 reps, 20 reps

Dumbbell Kickbacks: 20 reps & with a twist 20 reps

Rollbacks: 20 reps Twist Skulls 20 reps

BABY BICEP & SHOULDER PUMP: 5 SETS

Banded Face Curls: 20 reps

Twist Curls: 20 reps

Face Pulls: 20 reps

DB Shrugs: 20-50 reps

Lateral Raise: 20 reps

Band Pullovers: 20 reps

1500 reps

500 REP PUMP BICEPS: 1 SET

Hammer Curls: Get to 100 reps

Single-Arm Concentration Curls: Get to 100 reps (50 per arm)

Dumbbell Curls: Get to 100 reps

Wrist Curls: get to 100  reps

Reverse Curls: Get to 100 reps

500 REP PUMP TRICEPS: 1 SET

Band Pushdowns: Get to 100 reps

Single Arm Kickbacks (twist under): Get to 100 reps (50 per arm)

Twist Skulls: Get to 100 reps

Elbow-out Press (earlobes): Get to 100  reps

Overhead Band Extensions: Get to 100 reps

500 REP PUMP SHOULDER: 1 SET

Military Press: Get to 100 reps

Arrows: Get to 100 reps

Lateral Raises: Get to 100 reps

Arnold Press: Get to 100  reps

Side Lying Laterals: Get to 50 reps a side

SHOULDER STARTER: 3-5 SET CIRCUIT

Full Lateral Raises: 20 reps

Full Frontal Raises Alternating: 20 reps

Arnold Press: 20 reps

Face Pulls: 20 reps

8 EXERCISE ARM GAUNTLET: 5 TOTAL SETS

21’s Curls 7 regular 7 1/2 way up 7 1/2 way down

Row the Boat Band Extensions Overhead: 30 reps

Hammer Concentration Curls: 20 reps

Banded Kickbacks: 20 reps

Dumbbell Skullcrushers to the chin & to the nose: 20 reps each

Seated Curls: 20 reps

Alternating Dumbbell Wrist Curl: 20 reps (10 each)

Reverse Curls: 20 reps

Rest 1-2 minutes then go back thru

ALL BANDS TRICEPS: 3-5 SETS

Banded Skulls: 30 reps

Banded Kickbacks: 30 reps

Single Arm Banded Pushdowns: 15 reps

Row the Boat Overhead Band Extensions: 20-30 reps

ALL BANDS BICEPS: 3-5 SETS

Face Curls: 20 reps

Double Hammer Curls: 20 reps

Single Arm curls: 20 reps

Single Arm Concentration Curls: 20 reps

ALL BANDS SHOULDERS: 3-5 SETS

Banded Military  Press: 20 reps

Face Pulls: 30 reps

Banded Shrugs: 30 reps

Single Arm Lateral Raises: 15 reps

DB PUMP-SET: 1-2 SETS

Dumbbell Bicep Twist Curls: 20 reps

Dumbell Triceps Twist Skulls: 20 reps

Arnold Press: 20 reps