Recent content by Boneface

dumbell press 3x8-12 lateral raises 3x8-12 upright rows 3x6-8 milatery press 3x12-15 shrugs 3x6-8 then next workout ill change to: lateral raises 4x6-8 bentover raises 4x8-12 milatary press 4x8-12 upright row 3x6-8 shrugs 3-4x8-12

i need to find the best exercises for making the lower and outer triceps grow, can someone tell what the best are thanks

looking for training manual for phase 1 to could u please post oit thanks