Workout: Intense Arm Routine

I have incorporated this bicep and tricep routine into an upper body workout for NFL athletes as a "finisher." I often had a tape measure handy at the conclusion to get the upper arm measurement. I recently used this same routine on Anthony from the Y. The reps, exercises and weight are listed below:

12 barbell bicep curls @ 85 lbs.
Then
12 thumbs-up curl @ 25 lb. DB's
Then
60 second negative chin (lower in 60 seconds)
Water Break
15 narrow grip EZ Curl bench presses @ 135 lbs.
Then
13 seated triceps extensions @ one 45 lb. DB held in both hands
Then
60 second negative dip (only got 40 seconds)

• Except for the negative chin and dip, each repetition was performed with a pause in the contracted position and a four count for the lowering phase.
• Each repetition was performed through a full range of motion.
• Forced repetitions on a few exercises were necessary to ensure muscle fatigue.
• Movement from one exercise to another occurred with a minimum amount of rest.
• Anthony provided his best effort on each exercise.
• When the 60 second negative chin or dip is accomplished, attach a 10 lb. plate to a waist belt to make the lowering more difficult.

Let me know your thoughts if you try this upper arm workout.