Arm Workout #1

Like this and any workout you do, before you start lifting, be sure to do a proper warm up.  It's a good idea to start with some light lifts before you start lifting with heavier weights. 

Be sure to do some light exercises that will warm up your rotator cuffs and other joints.

Once you consider yourself an intermediate lifter, do the following workout so you struggle to complete the last rep.  Be sure to rest for around 90 seconds between each set.

NOTE: When you see the number of reps decrease for an exercise, unless noted that it's a drop set, it doesn't mean take it easy.  It means increase your weight so that you struggle to complete that last rep.

Once you've finished your workout, be sure to do a good cool down and include some stretching both your biceps and your triceps.

And remember that post-workout nutrition of some simple carbs and some fast digesting protein.