Originally Posted by MSC
20 back dumbbell rows - 3 Sets (each arm)
20 tricep kickbacks - 3 sets (each arm)
10 reps of bench press - 3 sets
10 barbell curls - 3 sets
10 reverse barbell curls - 3 sets
I don't want to knit-pick but....
300 crunches is not going to do anything except burn.
20 reps for 3 sets means you're using those little pink dumbbells that girls use while jogging.
I also don't see squats, deads, any lat/glute/ham/calf/deltoid/trapezius/lower back..All I see is arms, arms, benchpress, arms, arms. At least put bench first! You always keep the heaviest movements at the beginning of the workout.
You won't grow an inch doing this because you haven't got the basics of mass building. GO DIRECTLY TO THE STICKIES, DO NOT PASS GO, DO NOT COLLECT $200!