Train arms once a week but with full dedication is a key to gaining inches, Slow and focused reps with heavier weights will get you the massive BICEPS and TRICEPS that everyone wants.

In the tutorial we tried to target ARMS from all angles.

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Here is what we performed in this routine:

Preacher curl using EZ Bar 4 sets x 10 reps

Spider curl using EZ Bar 4 sets x 10 reps

One arm concentration curl 4 sets x 10 reps

Hammer curl 4 sets x 10 reps

Tricep push down 4 sets x 10 reps

One arm over head extension 4 sets x 10 reps

Tricep kick back 4 sets x 10 reps

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Watch BBRT #22- GAIN INCHES ON YOUR Bicep/Tricep with this killer SPLIT ROUTINE! (Hindi / Punjabi) With HD Quality.