BAD ASS BICEP WORKOUT

A. Barbell Lap Curls: 4 sets x 8 reps
B. Dumbbell Hammer Curls: 4 sets x 8 reps (2-0-1-0) 2 sec negatives
C. Dumbbell Bicep Curls: Run The Rack Up x 6 reps + 5lbs/set
D. Cable (High) Double Bicep Curls: 4 sets x 8 reps + drop set down (1 pin/set)

SAVAGE ARM WORKOUT

A. Dumbbell Overhead Tricep Extensions: 4 sets x 10 reps
B. Barbell Bicep Curls: Run Rack Up x 6 reps
C. Alternating Chain Curls: 5 sets x 8 reps
D. Preacher Dumbbell Hammer Curls: 4 sets x 8 reps (3-0-1-0) 3 sec negatives

SAVAGE TRICEP WORKOUT

A. Barbell Skull Crushers: 4 sets x 8 reps
B. Dumbbell Overhead Tri Extensions: 4 sets x 10 reps
C. Barbell Close Grip Bench Press: 4 sets x 8 reps (3-0-1-0) 3 sec negatives
D. Cable Tricep Extensions - Pull Aparts: 4 sets x 10 reps (2-0-1-0) 2 sec negatives

Stay Savage, my friends.