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RE: What are you training today?
Good work getting back to it!
For arms give this a go to burn them out!
- 12 reps bicep curls, 12 reps barbell curls then 12 reps reverse barbell curls (hold the bar from the top).
For arms I often do drop sets as it's hard to shock the arms.
3 different exercises in a row absolutely push them to the limit!
Same for tricepts.
Let me know how you go!