You say that your forearms needs a boost?

Well try this on for SIZE...

Start off with dumbells on each hand, palms up of course, hanging over the edge of a bench, do wrist curls. ( Use a weight you can do up to 20 reps) then rest 20 seconds, grab a weight 5 lbs. heavier and do as many as you can...rest 20 seconds, now grab a weight thats half the weight, now stand up, extend your arms out, with palms facing down, and do as many reverse as you can. Oh the pain!!!!Let it burn deep!!!

Leland Castro

Try this - its a killer workout for the biceps:

3 sets x 10 of standing barbell curls
(1 min rest between sets, use good form)
3 sets x 10 of preacer curls
3 sets x 10 inclined seated dumbell curl
3 sets x 10 strip set of reverse barbell curl
(till failure or no plates left)

Do This once per 2 weeks only.

Nazneen Esoof