Arms

[Marcgidney]

Righto we'll genetically I have really big shoulders and back an average workout would consist of
( usually Changes keep surprising the muscles )


Close bench press
4 sets 12-15 reps

Rope pull downs
4 sets 15 reps

Skull crushers
4 x10 heavy and slow


Seeing how arms feel
Single arm pull. Downs max out x 2 sets


Biceps

Standing curls
4 x 15 reps

Single arm preacher curls
3x15

Incline curls
4x15


Again depending on arms
Might to 21's

 

[cunninglinguist]

Narrow neutral grip chin-ups / pull downs
Rows with supinated grip
Close grip bench presses
Dips

Also, your bicep mass has a direct correlation to your upper back mass, the biceps & brachialis won't grow if the upper back can't support the extra mass/strength. So plenty of heavy deadlifting also helps.

 

[C0LUMB0]

squat rack curls....very slow with long rest between sets.

 

[mdub335]

squat rack curls....very slow with long rest between sets.

also known as douchebag curls.

 

[RickRock13]

squat rack curls....very slow with long rest between sets.

^Dont be that guy!

LMAO

 

[broscience]

squat rack curls....very slow with long rest between sets.

Dont ever curl in the damn squat rack! I keel u

Sent from my SCH-I605 using EliteFitness

 

[Marcgidney]

Haha how funny is this columbo guy HA

 

[Creepusmaximus]

squat rack curls....very slow with long rest between sets.

Oh Lord don't tell him that.

 

[cunninglinguist]

also known as douchebag curls.

A+