Massive arm workout!

Everytime I go to the gym, I see a lot of the dutch guys standing by the mirror doing bicepscurls and triceps pushdowns. All day, every day. So why not mix it up abit? Since arms is your most important body part (quote: the guy in the picture below), here comes one of my hardcore biceps/triceps routines.

1. Close grip bench press: 4 sets x 8-12 reps
2. French press: 3 sets x 8-12 reps
3. Triceps pushdown: 3 sets x 8-12 reps
4. Kickbacks: 3 sets x 8-12 reps
5. Barbell curls: 4 sets x 8-12 reps
6. Reversed barbell curls: 3 sets x 8-12 reps
7. One-arm spider curl: 3 sets x 8-12 reps

The rep and set numbers is what I use when I do this workout, and they work well for me. But change them if you want, they might not fit your goal. F.ex. if you want less total load, cut down on the number of sets. And for you pulley apparatus lovers: most of theese exercises can be done there too, with some adjustments.

If, and only IF, your name is Arnold: you can throw in concentration curls to end the workout.

Arnold!

Not Arnold!

Explanations:

1. Close grip bench press:
Preparation
Lie on bench and grasp barbell from rack with shoulder width grip. Execution
Lower weight to chest with elbows close to body. Push barbell back up until arms are straight. Repeat.

2. French press:
Preparation
Position barbell or ez-bar overhead with narrow overhand grip. Execution
Lower forearm behind upper arm with elbows remaining overhead. Extend forearm overhead. Lower and repeat.

3. Triceps pushdown:
Preparation
Face high pulley and grasp cable attachment with overhand narrow grip. Position elbows to side. Execution
Extend arms down. Return until elbow joint is in around 90 degrees. Repeat.

4. Kickbacks:
Preparation
Kneel over bench with arm supporting body. Grasp dumbbell. Position upper arm parallel to floor. Execution
Extend arm backwards until it is straight. Return and repeat. Continue with opposite arm.

5. Barbell curls:
Preparation
Grasp bar with shoulder width under hand grip. Execution
With elbows to side, raise bar until forearms are vertical. Lower until arms are fully extended. Repeat.

6. Reverse barbell curls:
(Focuses manly on brachioradialis. An elbow flexor that runs down your lower arm)
Preparation
Grasp bar with shoulder width over hand grip. Execution
With elbows to side, raise bar until forearms are vertical. Lower until arms are fully extended. Repeat.

7. One-arm spider curl:
Preparation
Lie on prone on incline bench with shoulders near top of incline. Knees can rest on seat or legs can be straddled to sides. Grab the dumbbell with a neutral grip (like a hammer).
Execution
Raise and rotate dumbbell until arm are flexed (palms should be pointing toward you when the dumbbell are at the top). Lower dumbbell until arms are fully extended. Repeat.

If you have any questions just leave a comment. Hopefully the explanations were sufficient.

GOD LUCK :D