This workout will give you a quick pump and increase muscle mass, coupled with a good balanced diet of proteins and carbohydrates.
Warm up: 2 lightweight sets of dumbbell curls (injury prevention)
3 sets of 30 reps of wide grip Olympic bar curls
(10 reps with 20 sec pause, 10 reps with 20 sec pause, 10 reps for each set)
3 sets of dumbbell curls, increasing the weight with each set
(All sets are down through full range of motion from pronation to supination 10 reps per arm with 5 double hammer curls at the end)
3 sets of 15 reps of bent one-arm dumbbell curls