Your triceps and biceps will feel as if they are about to explode…

The benefits

Flood your triceps and biceps with blood, water, and nutrients to increase your arm size and vascularity. Bodybuilders use this technique right before photo shoots.

The directions

Perform a barbell skull crusher three different ways for 10 reps each. Then immediately do a barbell biceps curl three ways for 10 reps each. Rest 30 seconds. That’s 1 set. Do 5 total.

3-WAY SKULLCRUSHER

Bar to Nose: 10 reps
Bar to Forehead: 10 reps
Bar to Bench: 10 reps

3-WAY STRAIGHT BAR CURL

Bar to Chest: 10 reps
Bar to Chin: 10 reps
Bar to Forehead: 10 reps

>> WATCH VIDEO

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