MusclePharm 30/30 Plan Friday Arm Workout

This is the Friday arm workout for those of you following the MusclePharm 30/30 plan.

100 Rep Explosion Sets - don't set the bar down until all reps are completed.

  1. Barbell Curls:  100 reps empty barbell
  2. Bench Dips: 100 Reps
  3. Incline DB Curls:  8 Reps, 5 sec. twist, 4 more reps
  4. Pushdowns: 20 reps
  5. 3 Set Superset
    EZ Bar curl (28 method)
    Bodyweight Skulls

  6. Ab Wheel - 50 reps
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