Heh, 2 exercises for bi's is 100%? Go with me for a week, lol.

Not two exercises!!! I was just giving two examples of exercises that I do all the time and wanted to change it up. I should come train one body part with you a week since you are a distance from me.

Bis/Tris

Biceps

Olympic Bar Curls

12 x 45 (warmup) 12 x 65, 10 x 85, 8 x 85(sloppy), 10 x 65 D.S. 6 x 45

Incline Dumbell Curls

12 x 20, 12 x 25, 12 x 30, 12 x 25 D.S. 7 x 15

Reverse Grip Preacher Curls w/ small olympic bar thing

12 x 40 (2 tens) 12 x 50, 10 x 60, 12 x 60(took longer break)

Spyder Curls

12 x 40, 12 x 30, 12 x 40

Concentration Curls

12 x 15, 12 x 20, 12 x 20, 10 x 25 D.S. 6 x 15


Triceps

Skull Crushers

12 x 40 (warmup) 12 x 70, 10 x 90, ***8 x 100***Personal Record*** then 6 reps of close grip presses.

Cable Press Downs V-bar

12 x 80 12 x 100 12 x 110 12 x 100 (slow pausing at the bottom reps)

Seated Dips

15 x 45, 12 x 45, 16 x 45

Reverse Cable Pressdowns

12 x 90, 12 x 100, 11 x 110, 9 x 120


IM FRIGGEN PUMPED!

wow that's a lot of exercise for your arms

Kennedy,

You can also superset exercises with lower weight just to change it up. So you may do six exercises in a shorter period of time and get the same result. Supersets, for me, really break down the muscle and add strength. But don't forget to do the core exercises, that builds muscle all over!

do you want roids?

Thanks Jerry, I usually do drop sets depending on how I feel the day of and if I need to step up the intensity I will dropset or run the rack.

My new found love are dead lifts....talk about core exercises.

Ya I want some steroids that will make my brain bigger


http://i43.photobucket.com/albums/e3...666/fgfgfg.jpg

Dude, just w/o. Worry bout posin later, lol.