ENTRENAMIENTO GANAR UN CENTIMETRO BRAZO

Biceps
 Standing biceps curl with barbell while keeping the butt and shoulders
against a wall, immediately followed by
 Seated thumbs-up curl with dumbbells, immediately followed by
 Chinup with underhanded grip, negative only
Triceps
 Narrow-grip bench press with barbell, immediately followed by
 Standing triceps extension with one dumbbell held in both hands,
immediately followed by
 Dip on parallel bars, negative only
Note: It's important to rush between the three bulleted exercises in each of the
cycles. No resting, no drinking, no ogling fitness bunnies, rush.