You should follow this routine in the order as it's listed and use weight based off your strength and endurance. It will vary for everyone.
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Straight Bar Curls - 1 Set of 50-100 or until failure **Do not set the bar down until you finish all of the
Bench Tricep Dips - 1 Set Until Failure
Incline Hammer Curls - 4 sets of 8 (each arm)
Single Arm Tricep Pushdowns - 4 sets of 8 (each arm)
Reverse Curls - 4 sets of 8
Skull Crushers - 4 sets of 8
Sitting Overhead Tricep Extensions - 4 sets of 8
Concentration Curls (Arnold Curls) - 4 sets of 8 (each arm)
Pick any tricep exercise and do 1 set until failure
Pick any bicep exercise and do 1 set until failure
For recovery & growth I would definitely recommend supplementing with aprotein powder. Repairing those torn muscle fibers as quickly as possible is essential in muscle growth, and our protein powders will help you do that! Another option can beBCAAs which will help prevent muscle breakdown and keep you in an anabolic state.
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