The best arm workout I have ever done!

Warm Up - 10 minutes

Foam Roll - 5 minutes

Seated calf raise

6x12-15

Tempo - 1:1:3:0

* 3 sets with feet neutral & 3 sets with toes pointed out so that we hit the different heads of the calf muscle.

Seated calf extension

3x20

Tempo - 1:1:2:0

*You will do 10 reps with feet neutral, take a 10 second break, and then point your toes in (making sure you are pressing through you big toe) for 10 more.

Barbell Skullcrushers/Barbell bicep curl

4x12-7

Tempo - 1:0:3:0/1:0:2:0

Rest time: 45 seconds - 1 minute

Seated dumbbell hammer curls/Overhead dumbbell extension

3x12-7

Tempo - 1:1:3:0

Straight bar tricep pressdown/straight bar overhead cable extension/single arm preacher curl

3x10/10/10

Tempo - 1:0:3:0

Rest time: 30-45 seconds

Single arm cable curl/diamond pushups

2x10/F

Tempo - 1:0:2:0

Rest time: 30 seconds