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Ready to get those arms bigger? Let's get after it! Sets & Reps: Single Arm Wall Curl: 4 sets / 20 reps Overhead Tricep Extension (Single Arm French Press): 4 Sets / 15 - 20 reps Concentration Curl SS (Long & Short Head): 4 Sets / (20 reps +20 reps) Skull Crusher w/ Extreme Stretch: 4 Sets / 15 - 20 reps Biceps & Triceps are very unique muscles (in my experience) because they respond best to being hammered with very short rest. I can't stress this enough, I see too many people at the gym training bi's and tri's and resting just as long as you would during a leg workout. Not only can they recover faster but you'll actually see more growth from airing on the side of less recovery than more. Don't believe me, try it for yourself! Let me know what video you want next below. IG - ryanhumiston Song - Howling at the Moon - Tomer Katz