3 X 12 pull ups followed by 3 X 10 chin ups (1 minute 30 recovery)
6 X 3 dragon flags (1 minute 30 recovery)
4 X 10 pistol squats (both legs) (1 minute 30 recovery)
The pull up, chin up routine (#PCP) is good for a bicep pump. When properly working out in the gym, I usually start my full arm day with this routine.
I’m now up to doing 18 dragon flags per session. When I move up to 20 reps, I will switch to 5 X 4 per set.