I wanna get decent arms but dont wanna do an entire day for arms (no retarded brosplits pls) -- what are the best exercises that I can do 3x week at the end of my workout to get decent/good arms?
I was thinking of 21's for biceps, and for triceps skullcrushers or maybe dips - yay or nay?
weighted dips
Occluded cep curls and occluded tricep pushdowns 10x10
nice maymay
bump!
21's the best stable exercise for biceps, Olympic rings are marginally better. For triceps can't really go wrong with press ups but a pull up bar is preferential
Gather round children for today I will teach you how to spot a dyel in the wild
>21's are the best bicep excercise
Cable curls
> dips
Guys should we tell him?
If you were an intermediate or an advanced lifter then you wouldn't ask this question. So given that you are a beginner:
If you do bench, ohp, dips then you don't have to worry about trcieps isolation.
If you do pullups then you don't have to worry about biceps isolation.
If you don't do these exercises, then you're hopeless.