If you want a insane arm pump after your workout, showing off lots of definition that wasn't there before the workout, you came to the right place.

If you are someone that is going to the gym and enjoys working out to get stronger. If you want flattering comments from friends, family, and even strangers. All you need to do is follow this guide.

BICEPS

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Dumbbell Curl:

To perform a bicep dumbbell curl you will take your choice of weight dumbbell and start with the bell by your sides (sitting or standing) and you will control-ably raise the bell in a curling motion till they're about shoulder level. You should squeeze your bicep muscles when you reach this point. This will allow better blood flow to your muscles.

You should do 4 Sets of 8 reps in each set.

Start with a easy weight and then start to add weight with every set.

Chin-up:

To perform a Chin-up you will grab the bar about shoulder with apart and hang from the bar. Then start to pull up and imagine that you are driving your elbows to the ground.

You should do 4 sets of 8 reps in each set.

You can challenge yourself by wearing a weighted vest.

Hammer Curls:

To perform a hammer curl you will take your choice of weight dumbbell and start with the bell by your sides (sitting or standing) and you will control-ably raise the bell in a curling motion till they're about shoulder level. You should squeeze your bicep muscles when you reach this point. This will allow better blood flow to your muscles. The Dumbbells should be facing up.

You should do 4 sets of 8 reps in each set.

Start with a easy weight and then start to add weight with every set.

Barbell Curl

to preform a Barbell curl you start by standing upright while holding your choice of weight on the barbell at shoulder width height. While holding the barbell curl the weight forward while squeezing your biceps.

You should do 4 sets of 8 reps in each set.

Start with a easy weight and then start to add weight with every set.

TRICEPS

Close Grip Bench Press

Close grip bench press is a lot like a normal bench press but your hand placement will be much closer together than it will be on the normal bench press. You will feel this in both the triceps and chest.

You should do 4 sets of 8 reps in each set.

Start with a easy weight and then start to add weight with every set.

V-Bar Triceps Cable Pull Down

This exercise is done on a cable machine with a attachment that looks like a V. Stand semi-close to the machine and squeeze your triceps as you pull down the selected weight.

You should do 4 sets of 8 reps in each set.

Start with a easy weight and then start to add weight with every set.

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Overhead Cable Extensions

Attach a rope to a cable machine with you hands over your head, lower the rope and then return to your starting position.

You should do 4 sets of 8 reps in each set.

Start with a easy weight and then start to add weight with every set.