I send this workout to Patty Watt a buddy out in Virginia who was looking for a great arm workout!!!! Do this workout coupling (“supersetting”) a bicep exercise with a tricep exercise, remember no rest in between sets, just get in there and hit it like a gorilla!!!!!! Start off with straight bar curls working the overall bicep, on to tricep pressdowns working the long head of the tricep. Second superset is weighted dips working the small head of the tricep with dumbbell hammer curls, working the thickness of the bicep. Lastly spider curls will definitely hit the peak of the biceps and behind head dumbbell tricep presses will tap those triceps out!!!! Create a great day and get after it!!!!