My goal to 20 inch arms I will add this to my arm workouts

1) Machine Preacher Curl 3 Sets x 5 reps SUPER SLOW + 10 speed reps + 5 reps holding each rep for 5 seconds at the top. (Flex biceps for 15 seconds after each set)

2) Dumbbell Curl Negatives 3 Sets x 5 Reps 5 second Count  (drop weight) + 10 speed reps (up the weight + 3 x 5 second holds half way up holding the weight)   (Flex and squeeze Biceps for 15 seconds after each set)

3) Dumbbell Hammer Advanced Curl 3 Sets x 5/5/5 + Lighten weight and do 15 speed Curls (watch 3:48) (Flex and squeeze biceps for 15 seconds after every set)

4) Straight Bar Cable Pushdown 2 Sets x 10 5 second negatives + lighten the weight and do 15 reps + 5 Reps holding it at the bottom for 5 seconds!! (watch 5:10) (Flex and squeeze triceps for 15 seconds after every set)

5) Seated Dumbbell Extensions 2 Sets x 12-15 rep (SLOW & CONTROLLED (watch 6:44)  (Flex and squeeze triceps for 15 seconds after every set)

6) Underhand Cable Pushdown 2 Sets x 5 reps 5 second negatives (GO HEAVY) + then lighten up the weight and do 15 speed reps

***Optional*** Weighted Close Grip Push-up 1-2 Sets x 5 second negative + 10 second Hold 1 inch from the ground + 10 Reps (Flex and squeeze tricep for 15 seconds after every set!!!)

This Workout should only take you about 45-50 minutes. Keep the intensity up but the rest periods short. Get in there, get your gains and get out. This workout can be done 4-5 times a month (about every 5-6 days is what I would suggest)