Best Bicep and Tricep work

[AhMadKooL]

For Bi's do:
1) standing barbell curls (Alternate with Standing DB curls for the next week)
2) seated Hammer curls (This trains a part of your forearm and the muscle that runs under your biceps so that when you flex your bi's you have higher peaks)
3) Preacher curls

for tris:
1) Skull Crushes
2) weighted dips
3) CG bench presses

 

[danbo]

For Bi's do:
1) standing barbell curls (Alternate with Standing DB curls for the next week)
2) seated Hammer curls (This trains a part of your forearm and the muscle that runs under your biceps so that when you flex your bi's you have higher peaks)
3) Preacher curls

for tris:
1) Skull Crushes
2) weighted dips
3) CG bench presses

What are hammer curls and skull crushers? Can you post a link to some information?

 

[AhMadKooL]

What are hammer curls and skull crushers? Can you post a link to some information?

for the hammer curls:
http://www.exrx.net/WeightExercises/Brachioradialis/DBHammerCurl.html

for the Skull crushes:
Triceps - Skull Crushers

Lie down on your back on the bench, abs tense, shoulders down/back. Grasp the barbell (6-8 inches apart) and hold it above your head with straight arms. Keeping your upper-arm still, bend your elbows so that the barbell almost touches your forehead. For an extra stretch, continue the movement by bringing the barbell behind/below your head, and then straighten the elbows as you go back to the top position. Remember to keep the elbows parallel and close all the way through.