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April 17, 2009A couple of guys been asking me for my arms programs so here it is:
for biceps
1-standing bb curl 3 sets x 12-7 reps
2- preacher E-Z curl 3 sets x 12-7 reps
3- standing one arm cable curl 3 sets 12 reps
triceps
1- close grip bench press 3 sets x 12-8 reps
2- rope press down 3 sets x 12-8 reps
3- db kickback 3 sets 12-10
-train arms every fifth day, do super sets after one month of doing this program.
-dont do biceps and triceps on the same day only second month when you start super set. good luck to all
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