Arm Training - 3 Weeks Out From Arnold Classic
V-Bar Push Downs: 4 to 5 sets, 10-15 reps(perform 5-10 partials at the end of last 3 sets) 60 secs between sets.
Giant Set Heavy Push Down Straight Bar: 8-10 rep Into Underhand 1 arm extension 12 rep Into Leaning into smith close grip ext to fail 3 rounds, 90 seconds rest between.
Straight Bar Cable Curl: 10 rep Superset w/ Dumbbell curl supinated 10 rep 3-4 rounds, 90 secs between sets.
Close Grip Bench Press Machine: 8 reps(using 3 second decent on ALL SETS) Superset w/ Rope overhead extensions 10 reps 3-4 rounds, 60-90 secs between sets.
BB Curl: 5×10 60 secs between sets.
DB Hammer Curl: 8 reps Superset w/ Rope curls on lat pull down 12 reps(Instagram video) 3-4 rounds, 90 secs rest between sets.
DB Preacher Curl: 3 sets, 10 reps 60 secs rest between sets.