Learn from others

I'm lucky to have a workout partner who knows the tricks of the trade. Ive been taking advantage of slowing my reps down and honestly, it's KILLER!  My arms are DESTROYED. I have before pictures and I'm going to go till June so it'll be a 6 month transformation that will be shown. 

Today's workout:

Cardio:

Elliptical 20 mins

Hercules curls:

Set1-5: 40 lbs 10 reps

Single arm cable curl: 

Set1-2: 10 lbs 12 reps

Set3: 15 lbs 10 reps

Set4-5: 15 lbs 12 reps

Lat pulldown: 

Forward pulldown:

Set1: 50 lbs 20 reps

Set2: 55 lbs 18 reps

Set3: 60 lbs 15 reps

Behind the back pulldown:

Set1: 50 lbs 20 reps

Set2: 55 lbs 18 reps

Set3: 60 lbs 15 reps

Single arm diverging shoulder press:

20 lbs 12 reps per arm 

Repeat 6 X's

Laying dumbbell curl:

10 lbs 12 reps 

Repeat 5 X's 

Seated machine curls: 

Set1: single arm 10 lbs 6 reps per arm

Set2-6: two arms 20 lbs 12 reps