(click here for workout) Weighted pull-ups — 3x max Single arm cable rows — 3x8-10 Single arm cable pulldowns — 3x6-8 Incline curls — 3x6-8 + drop set last set Hammer curls — 3x6-8 + drop set last set Keeping everything controlled and focusing on good reps instead of just moving weight around. Pull-ups first while fresh, then a lot of single arm work to really focus on the contraction and stretch. Finished it off with high intensity arm work.