NUTRISHOP CDA is proud to be a sponsor of personal trainer and bodybuilder competitor Talon Sullens. Today, he shares with us this sample arms workout!

Dumbbell Curls: 5 sets, starting at 10 reps. Each set, add weight and two reps. Example: 20 pounds for 10 reps, 25 pounds for 12 reps, 30 pounds for 14 reps, and so on.

Skull Crushers: 4×12. Use the cambered bar and lie flat on a bench. Keep your elbows tucked in and don’t allow them to flare outward!

Preacher Curls: 4×8. Go all the way down and up until just before the tension releases off the biceps.

Cable Pushdowns: 5×10 negatives. Push the bar down like you normally would, elbows tight, but then slowly control the bar on the way up on the negative portion of the movement.

3 Supersets — 30 Dumbbell Hammer Curls/12 Regular Curls.

Tricep Cable Extensions: 3-stage drop set — 30, 20, 10. Yes, you’ll be using small weight at the end. Yes, it will still burn like crazy.