Location: Front part of the upper arm between the elbow and the shoulder Function: Elbow Flexion, basically making the curling motion Exercises: Barbell and Dumbbell Curls Brachialis. Yep only bicep work I ever did was hammer and bicep curls. Tricep rope pull down Ditch arm day and instead hit the biceps directly with one exercise for 2-4 sets three or four days a week. Doing nsuns, made nice gains, but I feel like my arms are lagging. I had to take curls completely off the menu for 6 months after that. I feel like my arms exploded in growth once I added a lot off pull ups (especially once I started doing weighted. But I would put arms on top of doing bench, squat or deadlift, I try do shoulders most days because they're tough to grow. That being said, routine change is something I've been mulling over for a while, but it's another topic all together. Foolishly, I wasn't during a good bulk. I don't think I'd ever hit them any less. If you have a brand new account, you must build karma in other subs before posting or commenting here. PLEASE DON'T ASK THIS QUESTION! If it were me, I think I'd knock off one exercise of each and do three each per day. Pretty stupid to not do isolation work, nSuns even encourages it. Follow my IG Chelsey_bates. Hammer curls I just mean that as an example of what I do for arms. [–]Plyphon[S] 1 point2 points3 points 3 years ago (3 children). Personally, I train 6 days a week and switch off with ending my workout with either biceps or triceps depending on which I did the day before. I also aim to do dips on a second session too, not just the day with lots of tricep work. Close. [–][deleted] 1 point2 points3 points 3 years ago (1 child), Skull crushers and preacher curls are essential IMO, [–]Plyphon[S] 0 points1 point2 points 3 years ago (0 children), [–]HyperactiveToast160-178-180 (5'11) 19 points20 points21 points 3 years ago (12 children). Awesome pump, [–]Plyphon[S] 1 point2 points3 points 3 years ago (0 children), never tried them before, looking forward to trying them, [–]pepo930 2 points3 points4 points 3 years ago (5 children). I really think it's time to change routine, this can easily be worked in without waiting or changing the amount of time you're at the gym currently. 'Critique my Program' posts - instead see our FAQ for suggested routines. Agreed. If I remember, I'll let you know. Yeah, I could go earlier in the morning, I'm tempted to start trying, but there is a knock on effect to the rest of the day... [–]HyperactiveToast160-178-180 (5'11) 1 point2 points3 points 3 years ago (0 children). You may politely ask, but do not outright accuse. SS works for me right now, I still feel it's making gains for me. You Can watch Oklahoma vs Iowa State Live Stream Online Free At the same time, No. Do I need to eat more or are my expectations to unrealistic? If you program your days as T1, T2, and T3 movements your T3 lifts are often single joint movements for hypertrophy since a larger muscle can produce more force and the T2 has close specificity to your T1 to address weak points. You don't need to do two types of hammer curls. Why your arm hurts after getting a flu shot — and how to ease the pain The soreness many people feel after getting the flu shot is a sign the body is developing influenza-fighting antibodies. I do 5 sets of 20 for the first one and 5 sets of 10 for the second. Is someone who's 19-20% BF too fluffy to bulk? I do something similar to Rich Pianaá feeder workouts which is 100 hammer curls and 50 skull crushers every night before bed with light weights. ... You really don't need an arm day if you have the time to add on arm exercises after every work out or two. I have a strong coffee, leave my gym.kit out the night before and am out in 10 minutes...its just getting into that routine which can be tricky. You can choose from intermediate section or a hypertrophy/aesthetic section of programs, [–]FAisFA67 KG-~84KG-92 KG (188cm) 1 point2 points3 points 3 years ago (7 children), Aim for 100+ reps per muscle group (eg two bicep exercises, 5x10 per exercise). Natty Policing. Form Checks - Use Form Check Friday over at /r/weightroom. Aside from bench and OHP I was only really doing push downs and occasionally overhead extensions (towards end of bulk) so my arms weren't as thick as they could've been. Posts advertising products or services. Please Note: There is a 4-month minimum for "Transformations", Progress Check-In's must include 1 month of calorie & weight logs, 6 Months Training Plan Laid Out & Explained. I work biceps 2 to 3 times a week and triceps 2 to 3 times a week on nsuns. There's nothing wrong with adding curls and pushdowns. Bench and squats are shit in comparison. I spent the longest time screwing around with a dozen different variations of arm exercises, unique sets and timing, and didn't see any special progress. [–]andrewgore96 0 points1 point2 points 3 years ago (1 child). [–]goingrogueatwork135-157-160 (5'7") 15 points16 points17 points 3 years ago (3 children). [–]Trap_City_Bitch5'10 | 145 – 200lb | 3 points4 points5 points 3 years ago (2 children), An arm day isn't a bad idea if combined with a thing or two more major. Your arms will explode. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. You could substitute them out week-by-week to get all four exercises. PS I wanna get stranded for weeks climbing the mountain that are your traps, [–]Trap_City_Bitch5'10 | 145 – 200lb | 3 points4 points5 points 3 years ago (3 children). Don't knock it till you try! Rendered by PID 18407 on r2-app-03e885b7b605094b5 at 2020-12-23 00:43:23.297549+00:00 running 6abf2be country code: US. Most of the routines r/fitness recommend lack enough arm work. Not if he's only doing biceps 1x per week. I saw a Jeff nippird video where he suggested heavy curls at the start of a workout, and he has an arm day (he is a bodybuilder though, ik). Seated rows Please read the FAQ and use the search function. I do my deltoid raises, but I still have a day for OHP (among other things) — where I still do deltoid raises on top of the press. They're not fantastic, but they are improving. I'm mostly just trying to say, once a week for your arms isn't going to be enough if you want significant growth. I’m a long time reader, but stay rather quiet on the boards. Maybe OP doesn't wasn't small biceps? [–][deleted] 1 point2 points3 points 3 years ago (2 children), [–][deleted] 0 points1 point2 points 3 years ago (0 children). [–]HyperactiveToast160-178-180 (5'11) 1 point2 points3 points 3 years ago (2 children). [–]Lanko 1 point2 points3 points 3 years ago* (2 children). But now I'm overthinking everything and wondering if less might be more haha, [–]Trap_City_Bitch5'10 | 145 – 200lb | 1 point2 points3 points 3 years ago (1 child). Requests for shake recipes/reviews, or your own recipes. [–]alrightok 1 point2 points3 points 3 years ago (1 child). Discover and Share the best GIFs on Tenor. SS for a year? Change it up to an Arnold split. Also nsuns 5-day routine has a day specifically for close-grip bench and accessorie woek for arms. Yeah, I'd superset them. The day shown for 'National Armpit Day' is based off how much chitter-chatter and buzz there was on June 21, 2016 across social media making references to 'Armpit Day'. Not really. German Volume Training (there are plenty of variants of this) can be good if you have a bit less time in the gym but want to be miserable the whole time. If you're 5'10" and 125 lbs, you don't need to "recomp", you need to put on muscle mass AND total body weight. Good luck! An average person sure would be lifting more after a year, but I didn't start from an average start! I've done it occasionally and it's such a fucking crazy workout. (e.g. 4x12 bicep curls and 3x12 hammer curls = 84 reps, plus some weighted chins could take you up to 100+ reps. My current tricep work is: a superset of 4x10 tricep push downs & 4x10 overhead tricep extensions, and 3xFailure for Dips. instead see our FAQ for suggested routines. If I skip anything it's arm day. Arms = dead. YMMV. I'm just wondering how many people out there have a day on which they do only arm isolation exercises. It's not a permanent thing, perhaps I should have made that clearer in the OP, [–]have_bot 2 points3 points4 points 3 years ago (3 children), [–]Plyphon[S] 4 points5 points6 points 3 years ago (1 child), [–]Aarxnw 0 points1 point2 points 3 years ago (0 children), [–]fondu_tones 1 point2 points3 points 3 years ago (0 children), [–]Lucid_Lizard_Wizard 3 points4 points5 points 3 years ago (1 child), Tricep kickbacks are my favorite arm workout tbh, if you have perfect form it feels sooo good. If you want more arm work, just add more arm work. Honestly nsuns includes a ton of tricep work (bench, OHP, incline bench, CG bench) so tri's should be fine. Now am in a healthy range thankfully. I wouldn't give them their own day, but adding more arm workouts at the end of your routine will help. What are your numbers on the main compound lifts? [–]phomaniac155-156-165 (5'6") 7 points8 points9 points 3 years ago (5 children). I’ve managed to fuck mine up pretty good after 6 months of doing a bro day a week for biceps. I did some Google around it and a lot of people from this sub suggested that if you wanted to get serious with your arms then an arm day is not a bad idea. I think I might try pairing the DB curls with the kickbacks, then doing the rope and straight bar in the same superset, following with incline curls and extensions. working different aspects of the arm at different times. Arms recover fast, you won't overtrain. I think it's time to swap routine instead of changing SS. Maybe start with chin ups and close grip bench, then all the curls and extensions that your heart desires, [–]neimsy120-180-190 (6') 1 point2 points3 points 3 years ago (1 child). It's more about getting a strong pump. and join one of thousands of communities. If he is, 50 reps is okay but not enough for the targeted results OP wants specifically for arms. Common knowledge on here is that heavy compounds are best for building arm size. You can add skull crushers, concentration curl, preacher curls, and tricep dips. Hope that helps! Biceps Brachii. Cookies help us deliver our Services. Arm gains - what would an "arm day" look like? nSuns' programs aren't just a strength building program, he's said so himself. I moved onto PHUL after 3 months but it's more important to track your weights and make sure you're improving each time. Tris make up 1/3rd of the upper arm so it's important to train them a lot. [–]esccx120-150-190 (6'0") 0 points1 point2 points 3 years ago (1 child). Even if you love SS and want to do it forever, it could help to do a month of something different and then go back to SS. Then you need to deload, do more accessory, more volume or try negatives. Do something like plate curls between squat sets, a few sets of hammer curls after your main lifts, and a few sets of push downs or skull crushers. Just do the rope hammer curls and nix the dumbbell ones. Barbell curls. Find communities you're interested in, and become part of an online community! Reddit is a network of communities based on people's interests. Get the same hours of sleep and I see no reason there should be. The mods WILL delete any post or comment we feel is not a good fit, regardless of any sidebar or FAQ statements. Look into metallicadpa reddit PPL maybe, or if you wish to keep the strength training going use PHUL or PHAT. But, come on, a 1,000-rep arm workout? If you're doing ss or sl, why not put arm "day" everyday. All exercises are 3x10 except for the 21s which is two sets of 21 reps. Hammer curls [–]andrewgore96 0 points1 point2 points 3 years ago (3 children), The premise of SS or SL is to gain serious strength on the key lifts. Effectiveness. Gaining more muscle (and strength) is about frequency (multiple times per week) and volume (amount of reps/sets/weight). Aim for 100+ reps per muscle group (eg two bicep exercises, 5x10 per exercise), It would probably better to pick a tried and tested program from the FAQ. Sometimes the best way to shock a muscle is to annihilate it—but in a good way. And as this program is fairly high in volume, provided you have adequate protein and calorie intake, you should see an increase in size. [–]zephyrize 0 points1 point2 points 3 years ago (0 children). REDDIT and the ALIEN Logo are registered trademarks of reddit inc. π Rendered by PID 18407 on r2-app-03e885b7b605094b5 at 2020-12-23 00:43:23.297549+00:00 running 6abf2be country code: US. Reason being, I think that the rest of my movements aren't enough isolation work and I would like to target them directly. Use of this site constitutes acceptance of our User Agreement and Privacy Policy. Any suggestions welcome! As someone who has done a small bit of windows app programming, I would assume that all that is needed to convert a program is to compile it with a compiler for arm. Straight bar pushdowns or skullcrushers work well as your first tricep exercise of the day. Please make an attempt to post helpful comments and stay on topic. Thoughts on arm day. Just do more arm work? My biggest price of advice would be to change your routine. Asking for medical advice. Do not post titles that force people to open the thread to view the question. Archived. Sure, the main focus is building strength but that doesn't mean you can't focus on hypertrophy. In fact the opposite is true. You can DL and bench with dumbbells. barbell rows this is my first time doin a split where i have an arm day of just working bi's and tri's. Before I hurt my wrist and couldn't do underhand grip (bicep curls) I did 5x10 of hammer and bicep curls (I had rear and side deltoid raises in between the sets) and it was great for my growth. You might be asking the wrong person as I've only been lifting for 6 months but I have had some success with ICF 5x5 which is what I started on. How do you squat currently? A post doesn't have to violate a rule to suck, sometimes people get creative. Doing more than 60-80 reps would've helped a shitton. but I'd like to just run this as an experiment for a month or two, just to see what can be done. There’s always more than one way to approach training and this is another for those of us who like to separate our arm training. use the following search parameters to narrow your results: READ THE FAQ for 'getting started'/'how to begin' questions. Biceps. Achievements that will not lead to a constructive discussion should be posted in the weekly Success Sundays thread. But feel free to do it if it makes you happy or if you do arms in stead of a rest day etc, [–]Plyphon[S] 1 point2 points3 points 3 years ago (2 children). I'm leaning on doing a cut. Share the best GIFs now >>> Temporary bans will be handed out. personal training). Common knowledge on here is that heavy compounds are best for building arm size. PHUL looks like a great routine, but theres absolutely no way I'd be able to consistently do that in my gym. [–][deleted] 1 point2 points3 points 3 years ago (0 children), [–]Plyphon[S] 0 points1 point2 points 3 years ago (3 children). It's been good for my arms so far. Thanks, looking forward to giving this a go. It completely neglects that I'm also hitting the triceps on the push days. After skullcrushers, I like to do a superset of tricep pushdowns with the rope directly into overhead tricep extensions. Yeah but it seema.your numbers sent progressing like they should, a workout change might help fix that. Add another 3-4 sets of a different type of bicep/tricep exercise to the end of the routine. I'm doing arms twice a week. [–]Trap_City_Bitch5'10 | 145 – 200lb | 0 points1 point2 points 3 years ago (12 children), If you insist on an arm day, then it would have an exercise for each part of the arm (bicep, tricep, rear delts, side delts, potentially also forearms). There's a routine that I modified some that I've really liked recently, but I can't remember what it's called. It's my favorite and I've made the most progress with my physique on this split. Starting to bring them back in but I’m never going heavy with them again. Bicep ez-curl bar 21s Is it dumb of me to cut with this little amount of muscle? In terms of other routines, Shortcut to Size is good if you want to spend too much time in the gym. If you want to be extra focused on the different parts of your arm, break arm day into two separate workouts,. Yeah, I've been doing that recently (and I have seen gains!) Strength and size are fairly strongly correlated. If I were doing this and wanted to do four exercises of each, I think it'd look something like this: Are you planning on supersetting these? The perfect Arm Day Gym Animated GIF for your conversation. Depending on what variation of row you do, you might not get enough stimulus for your biceps for significant growth. [–]MonsterKabouter 1 point2 points3 points 3 years ago (1 child), Doing more arm work will definitely result in more arm gains. Add extra arm work wherever you want, but focus on these programs to help improve your lifts. There's literally a sub for this: /r/BulkOrCut. Pick your program here - http://athleanx.com/x/my-workoutsSubscribe to this channel here - http://bit.ly/2b0coMWThe key to any arm workout is intensity. I was wondering how effective a dedicated arm day has been for members in terms of strength gains and/or aesthetics. Are you doing the normal 5 day nsuns? But, it's not enough on it's own, so add 2-3 bicep and tricep accessories at the end. [–]Lognogs155-185-205 (5'11") 1 point2 points3 points 3 years ago (1 child). Masturbation/Penis jokes will result in a ban. Get an ad-free experience with special benefits, and directly support Reddit. Thanks, I'll look into those. Might add some pullups tonight, cheers! This sub is for GAINING, not re-comping. This is silly. Thoughts on arm day. As part of my PPL it's mixed in with my back and shoulder exercises. I didn't train my triceps enough. If you are watching this video, I truly appreciate it! Hey everyone! ԱԱԾ A user doesn't have to violate a rule to suck, sometimes people get creative. The last rep on the last set should be close to failure. Please refer to the FAQ section covering shakes as well as searching previous threads via the Search Function for additional recipes. Doing nsuns, made nice gains, but I feel like my arms are lagging. Are those 1 rep maxes or the weight for 5 reps? Common knowledge on here is that heavy compounds are best for building arm size. Please keep discussions relevant to gaining. Starting strength is what it says, to get you started. Skull crushers with dumbells would work! Sometimes you turn up and there are already 4/5 people waiting for the squat rack and you just can't get time on it. 6 Iowa State is in position to win its first conference championship since 1912. Weighted pull ups. If you want to do an arm day, do an arm day. Best way to grow your arms is to do high frequency, high volume accessory arm work in addition to your compounds. It's chest/back, shoulders/arms, legs. That's stupid logic. With Tenor, maker of GIF Keyboard, add popular Arm Day animated GIFs to your conversations. I've always done biceps on my back day and triceps on my chest day. Arm day has to be used intelligently by blowing up your triceps and not over-training your biceps. If you're not doing bicep/tricep isolation movements frequently, then you wont get big arms. Lighter weight higher volume for me with curls. Just be careful with those elbow tendons doing heavy curls. They’re overdone and unoriginal. 3 years ago. If you have a special condition or need advice on an injury, consult your physician. When I hit bench or OHP I plateau and can't ever get past a certain weight. We are not a replacement for a doctor. By using our Services or clicking I agree, you agree to our use of cookies. First tricep exercise of the arm at different times still feel it making... Should, a 1,000-rep arm workout is intensity adding a bro day of a test match will see through! … the perfect arm day '' look like football and having a dedicated day! Or PHUL and want more arm workouts at the end of your workout with those elbow tendons heavy... 'S more important to train them a lot off pull ups ( especially once added. Or Cut? the last rep on the different parts of your workout Seated rows barbell Facepulls. Are some ideas for what you 're benching and doing OHP you will make some triceps.... To annihilate it—but in a good bulk in the weekly Success Sundays thread 'll work for you see! Arms blew up from nsuns after adding more arm work in addition your. Workout change might help fix that or Cut? high metabolism ''... you simply n't. I did n't start from an average person sure would be enough and really! Sets of a test match will see you through, or if you want to arm day reddit dips on a session... That day, and the pulling you 're not doing bicep/tricep isolation movements frequently, then you to... Comment we feel is not a good arm day reddit, regardless of any sidebar or statements. And pushdowns in the face of other routines, Shortcut to size is if. Accessory, more volume than those on gear with lots of tricep work Facepulls hammer curls once a and. Work, just to see what can be done a brand new account, you agree our. Really needed 40-60 tricep reps 1x per week price of advice would be change. Is basically optional more important to track your weights and make sure you 're talking about though 0 points1 points! Perfect arm day different times 've found and read that switching up routine is.. Something I 've hit 100kg on sorry forgot that stupid to not do isolation and. Workout into each week that focuses strictly on the muscles, right babe do arms after your light day. Encourages it reddit gives you the best of the arm at different times you have a `` high ''! Building strength but that does n't mean you ca n't focus on hypertrophy were me the! Help improve your lifts 10 children ) improve your lifts if I remember, I n't. This as an experiment I 'd ever hit them any less but focus hypertrophy! That is sort of what I do n't ask `` should I bulk or Cut? force to! Barbell curls 5 reps 3 years ago ( 3 children ) high volume of pressing is already good for arms. Terms of strength gains and/or aesthetics ad-free experience with special benefits, tricep. Weekly Success Sundays thread 'getting started'/'how to begin ' questions accessory arm work հատվածում հայ ադրբեջանցի. Year, but I can hardly unlock my door because pronation hurts bad... Post does n't mean you ca n't ever get past a certain weight negative content aspects of the shortcuts. Thinking bench/OHP would be lifting more after a year, but adding more accessories steroids to confuse muscles... But do not outright accuse communities you 're improving each time code: US I see reason. Out week-by-week to get you started arm day reddit 20 for the second test match will see you through, a. Mine up pretty good after 6 months after that following search parameters to narrow your results: read FAQ... Your lifts 7 '' ) 0 points1 point2 points 3 years ago ( 4 children ) Strava... Attempt to post helpful comments and stay on topic really explode a 1,000-rep arm workout work was even equal my... Up your triceps and not over-training your biceps 's, zottman curls, and the pulling 're! And instead hit the biceps directly with one exercise of each and do three each per.... Too fluffy to bulk months but it seema.your numbers sent progressing like they,. Workout ; if you want big arms it only makes sense to put on lean weight keep the training! Or your own recipes by blowing up your triceps and not over-training your biceps for significant growth to! Numbers on the main focus is building strength but that does n't have a specifically! Will ban people who are more trouble than they 're not doing bicep/tricep isolation frequently. By using our Services or clicking I agree, you agree to use! So what works for me, I truly appreciate it put more into... As ICF5x5, reddit PPL, or personal attacks what you 're not,... Of tricep work was even equal with my back and shoulder exercises of. Phul looks like a great routine, but do not post titles that force people open! Hardcore steroids to confuse the muscles you want, but I ca n't ever get past certain! 0 children ) HyperactiveToast160-178-180 ( 5'11 '' ) 0 points1 point2 points 3 years ago ( child! Interested in, and tricep dips be doing is good if you 're doing or! Or need advice on an injury, consult your physician arms move, and tricep dips, so 2-3... 'D knock off one exercise for 2-4 sets three or four days a week and biceps! Or Cut? watching this video, I do n't love GVT, but focus on these to! To consistently do that in my gym 's interests ) and volume ( amount of?. Rack and you just ca n't ever get past a certain weight a logical use time... Key to any arm workout is intensity ] Plyphon [ S ] 0 points1 point2 points years. A month or two, just to see what can be done with the rope hammer curls running short time. Day of heavy curls and nix the dumbbell ones n't eating enough arm. Should, a 1,000-rep arm workout is intensity a week on nsuns 5 ' 6 '' ) 7 points8 points... Experiment I 'd like to do two types of hammer curls barbell curls an. Mistake thinking bench/OHP would be enough and only really needed 40-60 tricep reps 1x per week brand. N'T ask `` should I bulk or Cut? with the rope hammer curls a. You wish to keep the strength training going use PHUL or PHAT 1 rep maxes or weight!, preacher curls, wrist curls, and the pulling you 're improving each time mind Rich uses. To our use of time day a week on nsuns on gear FAQ for suggested routines gaining muscle! Http: //bit.ly/2b0coMWThe key to any arm workout is intensity S ] 0 points1 point2 3. Gains and/or aesthetics are your numbers on the push days your light bench day at the end of my days... Of each and do three each per day ' 0 '' ) 0 points1 point2 points 3 years ago 0... Comments and stay on topic you need to do bicep curls in them people waiting the. To bring them back in but I’m never going heavy with them again 21,... Special benefits, and become part of an online community սահմանապահների կողմից իրականացվում են սահմանապահ վերակարգերի տեղակայման աշխատանքներ overhead,. Icf5X5, reddit PPL maybe, or a couple of football matches enough isolation work and I like! Reps 1x per week ) and volume ( amount of reps/sets/weight ) like cricket then day! 18407 on r2-app-03e885b7b605094b5 at 2020-12-23 00:43:23.297549+00:00 running 6abf2be country code: US times a week nsuns! Agreement and Privacy Policy violate a rule to suck, sometimes people get creative for. Time in the weekly Success Sundays thread works for him could fuck someone. Two, just add arm exercises at the end of your workout dumbbell curls & Bentover Kickbacks. My arms are lagging 5'11 '' ) 7 points8 points9 points 3 years ago ( 11 children ),! % of your arm, break arm day animated GIFs to your conversations arms would be change... Arm workouts at the end keep in mind Rich Piana uses hardcore steroids to confuse the muscles, right?... Բեկ հատվածում հայ և ադրբեջանցի սահմանապահների կողմից իրականացվում են սահմանապահ վերակարգերի տեղակայման աշխատանքներ than 60-80 reps would helped. If you have a day off or 2 whenever I feel like my exploded... Clicking I agree, you agree to our use of cookies on top sometimes the best of routines... State is in position to win its first conference championship since 1912 do for arms some great,. Removed from college and have continued the same path Across the Web aim to do dips on a primarily... Gain 0.5 inches best way to grow your arms is to annihilate it—but in good! - use form Check Friday over at /r/weightroom your program here - http: //bit.ly/2b0coMWThe to. To stick to it mostly but add/swap things where you feel you need do. Variation of row you do, you might not get enough stimulus your... Hardly unlock my door because pronation hurts so bad now: /r/BulkOrCut I 'm just wondering effective! Me to Cut with this little amount of reps/sets/weight ) an arm day Tenor. A curl/pressdown/facepull circuit at the end for future programs more accessories enough stimulus for conversation! You must build karma in other subs before posting or commenting here done biceps on my back and shoulder.... I would assume people could get higher after 1 year on a program such as ICF5x5, PPL. Gives you the best way to grow your arms move, and pick some warmups/exercises that are similar personally I., concentration curl, preacher curls, hammer curls, hammer curls barbell with. Arm day arm day I work biceps 2 to 3 times a week and triceps my.

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