Best way to train arms? Also, what do you think about dark chocolate?

>>39929133
curls and skull crushers, dont expect bench to do much, infact your bench should be a wide(r) grip anyway.

dark chocolate is good, i like it in fondue

Weighted chinups and weighted dips.

>>39930969

>dark chocolate in fondue

You are one twisted autistic motherfucker.

100 reps in one set empty barbell curl twice a week.

>>39931016
Forgot to note that these should be autistically strict. If you're too uncoordinated to manage this (you most likely are) do them with your back and shoulders against the wall.

Also, work up to reaching 100 reps, since you likely won't get more than 20-40 reps for the first few weeks.

>>39931016
>>39931093

where did this meme start

i see it everywhere now, in that exact form

"100 reps barbell only, twice a week"

>>39931099
Derek Poundstone. It is both excellent for pre-/rehab (elbows, brachialis) and for building mass.

Once you can actually hit 100 reps consistently (which is hard) you can maybe even start adding a little weight if you want.

>>39929133
1. Arms isn't a muscle group. Don't listen to the dyels that would tell you otherwise...very common misconception.
2. 3 heads of the deltoid, 3 heads of the tricep, 2 heads of the bicep; Make sure you hit them all. 2 exercises per each should be sufficient. You should space these out through 2-3 days.
3. Here are some exercises for you

DELTOID (Anterior / Front)
>Dumbbell military press (performed like overhead press, but elbows forward)

DELTOID (Lateral / Middle)
>Dumbbell seated overhead press
>Cable lateral raise
>Band overhead press
>Band face pull

DELTOID (Posterior / Back)
>Unilateral cable rotation (arm bent 90 degrees across chest, rotating outward)
>Cable bent over lateral raise
>Band reverse fly

BICEPS (Long head)
>Cable curl (pulling from bottom)
>Sideways cable curl (turned sideways, pulling from bottom)

BICEPS (Short head)
>Standard curl
>Bent over concentration curl
>Preacher curl

TRICEPS (Long head)
>Cable extension
>Cable forward extension
>Skull crushers
>Tate press

TRICEPS (Short head)
>Downward cable extension (turned sideways, elbow out, pulling from top)
>Pushdown
>Incline kickback

Best of luck to you OP

>>39929133
>Best way to train arms?

curl monkey spotted. fuck off.