Arm Workout

[Demonwolf]

SOrry UBC, he's right, you have to pay to see the articles.

[BigNax]

Supinated dumbbell curls (sometimes on the inclined bench) - 5 x 8
Barbell curls - 3 x 8
Barbell preacher curls - 4 x 8
Bent over dumbbell one arm concentration curls - 3 x 10

Lying triceps barbell extentions - 5 x 8
Cable pressdowns - 4 x 8
Dips from the bench behind you - 4 x max (bodyweight)