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Originally Posted by west-side
Hey im just wondering, how do ya'll get huge biscepts and forearms. I have like huge legs that are really thick and muscular, and a good upper body but for some reason i have skinny ass arms specialy muh forearms im wondering how ya'll get huge muscles there. are there programs or something?
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Monday: 3 sets of each
Close-grip pushdowns - 12 to 15 reps
Close-grip bench presses - 8 to 10 reps
Parallel bar dips - 8 to 10 reps
Lying dumbbell triceps extensions - 12 to 15 reps
Single-arm reverse-grip pushdowns - 12 to 15 reps
Thursday: 4 sets of each
Incline dumbbell curls - 12, 10, 8, failure
straight bar curls - 12, 10, 8, failure
Preacher Curls Straight Bar - 12, 10, 8, failure
Just do that until your satisfied