well i do for biceps:
barbel curls:3 sets very heavy
seated dumbel curls:3 sets very heavy
triceps:
close grip: 4 sets
triceps extesion 2 sets
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well i do for biceps:
barbel curls:3 sets very heavy
seated dumbel curls:3 sets very heavy
triceps:
close grip: 4 sets
triceps extesion 2 sets
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