John writes workouts; Cam explains them

Weekly Workout Section-By Muscle Group

It is important to tone your arms because you use them every day. To get arms the size of Cam’s, you should follow John’s arm workout twice week.

Barbell curl 3 sets 8-12 reps

Start with barbell hanging down by hips with hands and bar parallel to floor. Curl weight up to shoulder without twisting forearms or using the rest of your body to complete exercise.

One arm dumbbell concentration curl 3 sets 8-12 reps

Do the same thing as barbell curl only using dumbbells you curl one arm separate from the other and flex your biceps to concentrate the exercise into one muscle

Hammer curls 3 sets 8-12 reps

Repeat One arm Dumbbell concentration curls only without concentrating, use heavier weight and pump your arms as if you were running hard.

Inclined dumbbell curl 3 sets 8-12 reps

Sit on an incline bench with weight out to the sides of seat and curl weight up to your shoulders