/b/sixpacksmackdown/posts/musclepharm-30-30-plan-friday-arm-workout This is the Friday arm workout for those of you following the MusclePharm 30/30 plan. twitter.com/.../858068640968605698 100 Rep Explosion Sets - don't set the bar down until all reps are completed. Barbell Curls: 100 reps empty barbell Benchen-USTelligent Community 11 Non-Production