The Ultimate Arms Workout Plan. You have to lift heavy in the rep range for the majority of your chest exercises.
I will answer them to the best of my own knowledge.
When it comes to the evening, Im just ready to relax...
Do what the others have said, scrap your crap routine for a real one with legs and less biceps, and work hard and you WILL see results.
I have found the iron to be my greatest friend.
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