either way is fine.

http://www.naturalnews.com/033220_Rawesome_Foods_armed_raids.html

what chu thank bout dat brah ?

Hey man looking for a nice arm workout. My bis are so damn stubborn, seems like I need to superset them to get them to grow.
Or possibly higher reps. Lower reps seem to do nothing for me.

Let me know if you can come up with something good. Thanks!
I'm like 7.5 weeks out from my next show so take that into consideration if needed.

Absolutely horrible.

For those of you out there who think we live in a "free country" you are sadly mistaken.

We are instead living in a clear cut socialist police state, not a far cry from the beginnings of Nazi Germany.

I can not begin to tell you how mad things like this make me. It is an absolute travesty that so many people who fought so hard to make this country great have had their legacies trampled on by the totalitarian government machine.

No more talk of politics here though - it's a bad road to walk down on this site.

Hey buddy good to hear from you.

Do your normal split as usual, but you need one additional day for arms...

throw this in as it's own day

Seated EZ Bar preacher curls, One arm DB concentration curls (WITH GOOD FORM), Standing EZ-bar curl 21's, Tricep cable pulldowns (v-bar or rope), Tricep cable kickbacks, Seated or laying tricep skullcrushers, Standing cable straight bar curls (hold at the peak and lower it for a 3 count), Seated close-grip DIPS (on machine), seated one arm DB hammer curls, DB tricep kickbacks

Perform all of those as 5 sets per exercise done like this:

Set 1 - 12-15 reps medium weight
Set 2 - 8-10 reps heavier weight
Set 3 - 4-6 reps heavy weight
Set 4 - take 25% off the weight from set 3 and rep out until failure
Set 5 - take 25% off the weight from set 4 and rep out until failure

This form of drop set is going to make your arms grow much faster than anything else. By the time this workout is over you are going to be very sore and unable to scratch your back lol.

Do them in that order? Like bis first, then tris, then bis, then tris?
And also like what, 30 secs-1 min rest between sets?

I kinda understand but kinda don't.
It's sucks because my right elbow I believe has tendonitis or some kind of nerve damage. It's a lot harder to feel my right arm being worked. :/

alright just wanted to see what you would say about this, glad too hear your answer as i agree.

Yes in that order.

Between sets you do 60 seconds rest between sets on the way up, then set 4 and 5 are done IMMEDIATELY following set 3 with no rest.

Between exercises you get a 1 minute break as well.

Also if you feel your elbow is having issues, wear a good elbow sleeve when training to take some of that pressure away.

Thanks a lot for answering. For now I am going to use it lightly as needed since I just signed up for my mma/kickboxing and would like to attend still.

Still using ice and aspirin to keep it better.

However I will take 3 days off from it (Fri/Sat/Sun) this weekend. If it hurts after that ill go to the ER.

No problem. Just be careful.