This video clip show you how to train your biceps and triceps. The "killer arm workout" promises to deliver intense pain and good results. No pain, no gain is of course a very classic bodybuilding rule.

For advanced bodybuilders
These excercises are not for the beginner, you better have some experience. Here's what the producer of the clip writes:

"Here is a killer arm workout you can do at home with just a set of dumbbells to help get those huge guns, I'm sore for days after doing this workout. This is an arm workout for the advanced bodybuilder."