PLAN #10

🔥  ARM DESTROYER

Bicep + Tricep | Extreme Superset | 40–45 min

💪🔥 SUPERSET 1 – MASS FLOOD

A1. EZ Bar Curl – 8–10 reps
A2. Skull Crushers – 8–10 reps
👉 4 rounds
📍 Heavy weight, slow negatives
📍 Rest 30 sec after both

💪🔥 SUPERSET 2 – STRETCH TO GROW

B1. Incline Dumbbell Curl – 10–12 reps
B2. Overhead Rope Extension – 12 reps
👉 3 rounds
📍 Deep stretch = growth trigger

💪🔥 SUPERSET 3 – PEAK + LONG HEAD ATTACK

C1. Spider Curl – 12 reps
C2. Close Grip Push-Ups – max reps
👉 3 rounds
📍 Top squeeze mandatory

💪🔥 SUPERSET 4 – PUMP OVERLOAD

D1. Cable Hammer Curl – 15 reps
D2. Rope Pushdown – 15–20 reps
👉 3 rounds
📍 No lockout, constant tension

💣 FINISHER – ARM SHOCK (DIFFERENT FROM ALL PLANS)

21s Dumbbell Curl – 1 round
(7 bottom + 7 top + 7 full reps)
Immediately
Bench Dips – max reps × 2 sets
📍 Zero rest

🧠 WHY THIS PLAN IS UNSTOPPABLE

✔ Heavy + stretch + pump = full muscle fiber damage
✔ Supersets keep blood trapped inside arms
✔ Finisher forces insane pump & vascularity

🚀 RULES FOR 1 INCH PUMP

• Rest = max 30 sec
• Tempo slow (3 sec down)
• Squeeze every rep
• Water sip only, no long breaks