Marc Fitt - Arms over the top

This is a mass-building arm workout from fitness model Marc Fitt. For exercise demonstration photos and more tips, visit his blog post linked below.

http://www.marcfitt.com/blog/2013/03/07/arms-workout/

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Workout

• Preacher Curl - Lever
  2 sets × 20 reps, 1m rest
• Curl - EZ Curl Bar
  4 sets × 10 reps, 90s rest
• Alternating Curl - Dumbbell
  3 sets × 10 reps, 1m rest
• a. Curl - Cable (Split rope handle)
  3 sets × 15 reps, 45s rest
• b. Hammer Curl - Dumbbell
  3 sets × 10 reps, 45s rest
• Pushdown - Cable (Straight bar)
  4 sets × 10 reps, 90s rest
• One Arm Triceps Extension - Dumbbell
  3 sets × 12 reps, 30s rest
• One Arm Reverse Grip Pushdown - Cable
  3 sets × 12 reps, 45s rest
• Overhead Triceps Extension - Cable (Split rope handle)
  3 sets × 15 reps, 1m rest