Shah Fahad
New member
I am doing cardio exercises and i have a high protein diet as well...i sometimes like once in two weeks have some junk food like pizza or chocolates etc. I go to gym 6 days a week and that is my routine
Monday and Thursday = Wings and Biceps
Tuesday And Friday = Chest and Triceps
Wednesday and Saturday = Shoulders and Forearm and Wrist
For Biceps And Triceps I Do like 6 exercises, 3 sets for each exercise. 10 reps = 1 set
For Biceps
1. Sitting Dumbell Curls
2. Hammer Curls
3. Barbell Curls
4. Preacher Curls
5. Concentration Curls
6. Standing Dumbell Curls
For Triceps
1. Skullcrushers
2. Tricep Dips
3. Tricep Pushdowns
4. Reverse Grip Tricep Pushdowns
5. Overhead Tricep Extension
6. Tricep Kickbacks
I want Big Arms. My Diet includes Egg Whites ( not the yolks i dont eat them ), Milk , Yoghurt, Beans, Peanuts, Vegetables and Fruits.
So How Long Will It Take Me To Get 15-16 Arms.?
Monday and Thursday = Wings and Biceps
Tuesday And Friday = Chest and Triceps
Wednesday and Saturday = Shoulders and Forearm and Wrist
For Biceps And Triceps I Do like 6 exercises, 3 sets for each exercise. 10 reps = 1 set
For Biceps
1. Sitting Dumbell Curls
2. Hammer Curls
3. Barbell Curls
4. Preacher Curls
5. Concentration Curls
6. Standing Dumbell Curls
For Triceps
1. Skullcrushers
2. Tricep Dips
3. Tricep Pushdowns
4. Reverse Grip Tricep Pushdowns
5. Overhead Tricep Extension
6. Tricep Kickbacks
I want Big Arms. My Diet includes Egg Whites ( not the yolks i dont eat them ), Milk , Yoghurt, Beans, Peanuts, Vegetables and Fruits.
So How Long Will It Take Me To Get 15-16 Arms.?