My arms wont fucking grow. My delts are pathetic and my tris

>>42410577
Strict curl 5x5
rope press 3x10
lateral raise 3x20

the twins have a legit video on it. first time I ever felt a real burn on my biceps was doing that shit. I was always a bicep non-responder. huge triceps, huge forearms, flat bicep.

they do low bicep curls, high bicep curls, then full range curls. over and over, both close and wide.

>>42410642
the twins?

How much can you close grip bench press?

Curls in sets of 12 with 1 min rest for like 8 sets. Like twice a week

Disclsimer my arms are only 16in cold flexed

>>42410648
The Milton Twins. Look up their video at work on Monday. Show it to your boss.