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height is 5'8 weight 157lbs bodyfat guessing 10-15%
i have been working out for about 7months.

biceps i usually do
bb curls 4x10
close grip bb curls 3x10
db curls 3x10
hammers 3x10

triceps

hey
i dont know if this has been already been posted but i was having this discussion with a mate at the gym about does having sex post or pre workout affect muscle gains

there are articles that...

hey guys

i have a question regarding arm exercises as results are lacking

i have tried all bicep and tricep exercises with different weights using heavy weights low reps, light weights high...

this routine sounds reasonable but when u say close grip how close should i hold the bar? can a ez bar also be used rather than barbell for the close grip press?

hey guys

just a quick a question, i been training since july 2007 and have seen some good growth. however my bicep and tricep growth is still lacking againest other body parts.
it would be great...