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My top 6 Tricep moves that helped me grow 19” arms 💪🏻🏆

1️⃣ Cable Tricep Extensions

2️⃣ Barbell Skull Crushers

3️⃣ Overhead Rope Extensions with close grip finisher

4️⃣ Upright Dips

5️⃣ Reverse Grip Cable Extensions

6️⃣ Close Grip Bench Press

Over the years I’ve used dozens of different Tricep moves, but these are the staples I’ve found most effective for me to develop size and that horseshoe shape.

What’s your go to move to grow your triceps?

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My top 6 bicep 💪🏻 moves I’ve used to grow my 19” arms!

1️⃣ Cable Hammer Curls

2️⃣ Preacher Curl

3️⃣ Standing Cable Curl

4️⃣ Dumbbell Concentration Curls

5️⃣ Reverse Close Grip Lat Pulls (upper head)

6️⃣ Barbell 21’s

When im looking to add size and thickness to my biceps, these are my go to moves. Put them on the rotation with sets ranging from 3-5 and reps ranging from 8-21 depending on the move.

One thing I’ve learned over the years is biceps like volume over weight! You don’t need to curl 70lbs dumbbells to grow bigger biceps. Use the 35lbs dumbbells and curl until you can’t feel your arms. Promise you’ll grow 😎

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