700 Reps of Arms

Exercise	Reps	Sets	Rest
Barbell curls Super set Skull crushers	34 Reps	5 Sets	2 minute rest	Super set 1 - Start the super set by performing 14 normal paced barbell curls at a relatively decent weight. Once you have competed 14 reps, perform 6 more super slow reps and then finish this workout by super setting skull crushers for a total of 14 reps. Repeat for a total of 5 sets totalling 170 reps.
Dumbbell hammer curls Super set Straight bar push downs	52 reps	5 sets	2 minute rest	Super set 2 - Start this super set by performing 12 strict dumbbell hammer curls focusing on controlling the movement and not swinging. Once you have completed the 12 reps, move onto straight bar push-downs for 20 full reps and finish by super-setting 20 partial reps. Repeat for a total of 5 sets totalling 260 reps
Incline alternating dumbbell curls Super Set Overhead rope press	30 reps	5 sets	2 minute rest	Super set 3 - Start this super set by performing 10 alternating curls on each side at a weight you can just get 10 reps out. Drop the weight and perform 5 more super slow reps per side. Super set this exercise with overhead rope press for a 15 reps with a 2 second negative on each rep. Repeat for a total of 5 sets totalling 150 reps.
Concentration curls Super set Kick backs	24 reps	5 Sets	90 Seconds	Super set 4 - Start this final super set by completing 12 strict concentration curls. Keeping the elbow firmly strict on the knee. Once you have completed 12 reps, super set this with 1 arm kick backs, focusing on squeezing the tricep. Repeat for a total of 5 sets totalling 120 reps.