For you, sure
Tri set/ superset of death... Do all 3 lifts back to back to back
Rope pushdowns- 12 reps with a hard flex at the bottom, then go to
Bent over rope extensions - 10 reps, focus on a good stretch then go to
Dips between benches - till failure, get REAL low
Rest 90 seconds, do 4 rounds total (12 work sets)
Lying triceps extensions- 3 sets of 10. First set take the bar to your forehead, second set behind your head and the third take it even further down to get a huge stretch. Each set involves more of a stretch.
Another tri set/ super set of bicep explosion, do all 3 lifts back to back to back
EZ Bar Curl - 8 reps, lower the weight slowly and controlled, flex hard at the top. perfect form here! Then go to
Standing DB curls- Do both arms at once, keep your palms facing up the whole time! Lower with a 2 second decent count on each rep... Do 8 reps then finish with
EZ Bar reverse curls for 8 reps
Do this routine a total of 3 times, for 9 working sets
Finish with 1 set of chin up, close grip, for the biceps. Focus on NOT using your back, biceps only for failure. (I did 3 sets just to do it)
Above was the John Meadows program, I still wanted a little more action so I followed @OdieM suggestion and hit FST-7 on my bis and tris afterward! I did 7 sets of 10 for V-bar tricep press (figured I do a different attachment/movement) and 7x10 of machine curls. I am BEAT today.... Good luck. Oh, and of course I hit calves and abs LOL...
