IBFA Prep 2014 Arms Day

So its just over 1 week to the show and I thought I'd share my arms routine with you. Now the reps are a bit higher than normal at this stage would normally be around 12 but I pushed for 15 in a lot of sets for the last few weeks.
So as always we begin with stretches, mainly as I have already done cardio for 45 mins prior to this arm workout. Then its into the routine, I start with seated curls before hitting the first superset. I use the straight barbell and take a narrower grip than normal in order to hit the outer bicep head more to try and improve the peak fort the back double biceps shot, and super set that with hammer curls.
Then its concentration curls to finish off the biceps.
You may notice that I have hanging crunches next, this lets me forget about biceps, hit some abs and get the blood out of the biceps before I go straight into triceps, it helps me focus on the mind muscle connection more in each muscle to give them a break for 5-10mins in between.
So after the hanging crunches, it is triceps time. I start with heavy push downs for 5 sets then into a superset of held rope pull downs and a sloped grip push down. for a finisher i use dumbbells to do skull crushers. I find this lets me get a better mind muscle connection on the tricep and relieves stress on the elbow that an EZ bar can bring.

My full Arms routine:
Stretches -10mins
Seated Dumbbell curls - 5 sets of 12 -15 reps
Super set - close grip bar curls - 4 sets of 12
                - dumbbell hammer curls - 4 sets of 12-15 reps
Concentration curls - 3 sets of 12 reps

Hanging ab crunches - 4 sets of 25-30 reps

Triceps pushdown - 5 sets of 12-15 reps
Super set - rope tricep pulldowns - 4 sets of 12-15
                - sloped grip pushdown - 4 sets of 12 reps
dumbbell skullcrushers - 4 sets of 12 reps
Stretching - 5mins