Hey,
Im looking to see if anyone can reccomend an effective routine i can use to develope my biceps and fore arms.
Im currently doing this set up :
Bench Press - 10 / 10 / 15 - 28k/32k/35k
Pec Deck - 10 / (pushing with one arm at a time) 2 x 10 each arm - around 30-40k
Ab machine - 30-40 k 3 x 20
Pulldown - Lat pull down - 30 k - 2 x 10
Military press - 10/10/10 - roughly same as bench press.
I think go on free weights
Bicep curl - 10k - 3 x 10-20
Shrug - 10 k - 3 x 20
Behind the neck lift - 3 x 10
Thats my current routine, i vary it by doing a intense cardio workout which pretty much does all them above using free weights and stepping, followed by ab attack.
Im taking 2 x protein shakes a day - roughly 80g protein for both shakes, on training days i'll take 3 x = 120 g protein.
My body is starting to look a little out of proprtion as my shoulders and chest are getting bigger in comparsion to my arms (only recently started working on biceps and lats).
Anyone reccomend a good way to beef biceps up and forarms fast?
Binksy | 
