bi's and tri's

[NAT]

i do these for my tris

- warm up with rope,then
- close grip bench
- 2 arm dumbell extensions
- tri press downs with rope or v bar
- i always end with what i start at just lighter



i do these for my bi's

- dumbell warm up
- preacher curls
- hammer bar curls
- seated,alternate dumbell curls
- sometimes concentration curls to mix things up
-i always end with what i start with just lighter

these work, im proof, and my arms are 17 and a bit naturually.not flexed,try these out if you want and in that order.5 to 8 sets,and 8 to 15 reps.

 

[JohnnyB]

I usally do 3 exercise for tri's and bi's with the first set having a warm up set, then 3 sets of each exercise.

JohnnyB

 

[MP5]

So if i try that arm workout my arms will shrink down to 17?

 

[NAT]

olympian bodybuilder



that workout works for me,everybody is different,you have to find out in the gym what works , i just said try it!


if your comment was geared towards me?

 

[Unfed]

I usally do 3 exercise for tri's and bi's with the first set having a warm up set, then 3 sets of each exercise.

JohnnyB

same here... working for me...