So my friend sent me this photo and challenge me to beat him, or at least on par with him by end 2016.

The last time i went gym or exercise for that matter was 20+ ago when i was still single.

With my current married life, i only have time to do it at home instead of at gym.

I have at home barbells and curl bells only.

How can i maximize and focus on bicep/tricep only and get the result in 3mths?

Appreciate if sifu's here can share some protips and schedule/timetable/rounds


my friend's picture :

Do curls

Eat

Repeat.

any journal guide?

like which type of curl and how many sets/rounds?

or kept curling with curl bar until bicep wanna tear..then rest and continue nxt day?

Biceps curl 3x8
Triceps dips with chair/bench (google the variation to add intensity) 3x8
Eat
Sleep
Repeat

thanks alot bro!

but the bicep curl 3x8, i take it the max weight i can lift to complete 8 rounds right?

Yea, maintain your form
On curl
lock your elbow
don't ever swing the weight
don't be a half rep-per

no ego lift, lift to train, not lift to showoff

am gonna lift at home bro..no one to show off to except my 4 bedroom walls

still, thanks alot ! Appreciate the info

Just do Biceps (Monday), Triceps(Tuesday), rest (Wednesday), Biceps, Triceps, rest, Biceps, Triceps

Biceps days can start with 6 sets total. 3 sets bicep curls and 3 sets preacher curl. All sets to failure @8~10reps.

Triceps same but exercise can try close grip pushups/dips/ or skullcrushers.

Once 6 sets feel very little can recover then try 9 sets, 3 exercises.

This post has been edited by Armesh: Jul 19 2016, 04:47 PM

thanks for the details bro!

but i dont have appropriate chair for preacher curl...so will only do the bicep curls. Or any other replacement that doesnt need additional equipment?

You can go any park with bars to do chin up for biceps and dip for triceps.
When you already can reps for 8 with ur bodyweight then hang something on ur waist.

sounds like a plan! Thanks bro!

remember 1 thing

in your friend pict, he has lightning advantage, and he is pushing is biceps out with his knee

when u take picture make sure to get the same lightning it makes a helluva difference

nice..didnt notice on that...but then again, he's a cycling and gym kaki. so i dont think it would be an issue if he wanna pump up further

Curl, curl, curl but

make sure to squeeze at the top of the movement and stretch at the bottom. Sound simple? then do it!

squeeze? hmm..not sure what's that but thanks..gonna go google more

you can't just curl till you puke and expect your arms to grow. Sure they will grow some, but limited. Since when have you seen a skinny guy with big guns?
You've got to have total development. In fact, even squats help. pull up is one of the best option as well.
Since you work out at home, i would think push ups, squats, lunges, pull ups, handstand press, in addition to all the curls you are planning on.

i am pretty big sized + plump...so pumping up my arm will jst be nice with me

Just imagine there is a peanut on your biceps. Squeeze it when you curl

Lol reminded me of this: