Holding a dumbbell in each hand, extend your arms upward. Keep your elbows slightly bent to prevent elbow tendinitis.
I dont directly train my biceps and triceps, I focus on the biggest compounds, and plyometrics.
Generally 8-12 weeks for a routine, but you are the judge yourself.
It seems like counter productive to eat more because youve burned some with cardio...
Diet is the key to adding more muscle and minimal fat.
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