Quote:
Originally posted by Kurt
exercises I use that I've found to be most effective for me towards strength gains is:
Forearms
farmers grip
wrist curls
plate pinch
Biceps
Hammer curls
Barbell curls
DB curls
Triceps
Tricep Extensions
Close Grip Bench Press
Single DB Tricep Extensions
Best thing you can do is trial and error, everybody reacts differently so play around with how many sets and reps, etc.
Good luck
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whats a single db tricep extension