AhMadKooL
New member
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
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