How do you get your biceps to grow??

[GenetiKing]

Try this for biceps:

3 sets heavy standing EZ or straight bar curls, hit failure between 6-8 reps

3 sets seated incline DB hammer curls 6-8 reps

3 sets preacher bench curls 6-8 reps

Plus: Get down tons of protein and rest more than you think you need to.

Good luck.

 

[matt]

Ok cool. But what excersises do i do for the triceps?
DO i train outer inner or back or
all of the above?