posted April 15, 2000 12:50 AM            

using dumbells do 2 sets of 21's to warm up then alternate between hammer curls and regular curls(moderately heavy)10-15 reps until you do at least 5 sets for each arm.
Then 3 sets of one handed concentration curls
(extremely heavy)for 7-10 reps
Finally finish it of with tricep extensions.

try not to rest between sets

OTHER ARM EXERCISES

TRICEPS

Rope Tricep Push Downs
Behind Neck Dumbell Extensions
Dips
Dumbell Kick Backs
One Arm Cable Press Downs[palms up]
Behind Neck Rope Extensions
Lying Tricep Extensions
French Press
Tricep Cable Push Downs
One Arm Cable Push Downs[palms down]
Close Grip Bench Press

BICEPS

Preacher Curls
Inclined Dumbell Curls
Concentration Curls
Narrow Grip barbell Curls
Narrow Grip Cable Curls
Narrow Grip Preacher Curls
Narrow Grip E-Z Bar Curls
Wide Grip Barbell Curls
Wide Grip Cable Curls
Wide Grip Preacher Curls
Seated Dumbell Curls
Standing Dumbell Curls
Wide Grip E-Z Bar Curls

FOR HEIGHT or PEAK

One Arm Concentration Curls
One Arm Cable Curls

FOREARMS

Reverse Curls
Hammer Curls
Reverse Wrist curls
Wrist Curls
Behind Back Wrist Curls
Cable Wrist Curls

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"The conciousness of self is the greatest hindrance to the proper execution of all physical action."

Bruce Lee

posted April 18, 2000 05:47 AM         

Tri's: Skull crushers (15(warmup),12,8)
Pushdowns (12,8)
French press (12,8)
Reverse grip single-arm cable pull downs (8).