Keep your right arm snug against your thigh during this exercise, but don't use pressure from your thigh to help lift the weight. This workout is great for just about any fitness level. Why it rocks: Single-arm chest exercises are a must for building balanced strength.
You are correct in thinking that to gain size your best option would be a routine with exercies like squats, deadlifts etc.
Then finish it off with jump rope for about 10 minutes after.
There is going to be a big imbalance between the level of training intensity that you can perform for each muscle group.
When I used to go through some bicep workouts I realized my forearms getting really tight and tired.
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