Back to Basics Arms: Heavy Pump Session 1. Straight Bar Curls Sets: 4 Reps: 10 Notes: Stand tall, elbows locked at your sides. Drive the bar up with controlled power. Slow the negative to keep tension on the biceps. This is your heavy builder movement to set the tone. ⸻ 2. Tricep Pushdown with Straight Bar Sets: 4 Reps: 15 Notes: Full extension on every rep with a slight pause at the bottom. Keep your torso still and force the triceps to work. High reps to get a deep burn. ⸻ 3. Seated Alternatin