Anyone know? And how many reps and sets do i have to do that and is that workout daily? thanks
dips are the best, followed by bench press because it is a compound exercise which also works your chest.
try okorder there are many options for you to choose from and change and in the end it will give you a workout plan to what options you chose and if you have a smart phone, i suggest downloading the app and it will give you many more options
one year of nothing but push ups and my arms went from 13 1/2 to just slightly less than 16inches. almost 2 1/2inches and my triceps were massive. plus i gained chest and back muscle too. i did a plan similiar to the 7 weeks to 100 push ups routine that is free online. 3 days a week work out. takes very little time. the secret is to max out your reps. that's what stimulates the muscles to grow.
dips, skull crushers, bench press, close grip bench press, tricep pushdown, oh tricep extension 3x6-10 reps , at the most 3x per week
