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[Editor's Note: Still traumatized after last week's shoulder workout? Well, it's time to wipe those tears away, my friend, because training guru Cory Gregory is back with another insane workout and he's got your biceps and triceps in his cross hairs. Oh, you may hate Cory now, but you'll thank him in July when you stride onto the beach with the biggest, most awesome set of new guns in your arsenal.]

Workout overview:

Tri-set: Straight bar curls-15 reps Bench dips 20 - reps Band pushdowns-20 reps 5 sets

Quad-set: Incline dumbbell curls with a twist-6 reps(5 twist) 4 reps Dumbbell skull crushers-12 reps Bench dips-20 reps Band pushdowns-20 reps 5 sets

Quad-set: 28 Method Curls Overhead triceps press-outs - 15 reps Bench dips-20 reps Bench pushdowns-20 reps 5 sets

Super-set: Wrist curls-20 reps Reverse wrist curls - 20 reps 5 sets

Workout:
Tri-set
Straight bar curls -15 reps



Bench dips 20 -reps



Band pushdowns-20 reps

5 sets

Quad-set
Incline dumbbell curls with a twist -6 reps(5 twist) 4 reps



Dumbbell skull crushers -12 reps


Bench dips-20 reps



Band pushdowns-20 reps


5 sets

Quad-set

28 Method Curls

Pre-Workout Intra-Workout Post-Workout Branch Chain Aminos

Overhead triceps press-outs-15 reps



Bench dips-20 reps


Band pushdowns-20 reps


5 sets
Super-set

Wrist curls-20 reps



Reverse wrist curls-20 reps


5 sets