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Bench Press. the barbell bench press is better than dumbbell

what is Barras? the best exercise for the biceps are weighted chin-ups.

do bench press 1-2 x per week and chin-ups 1-2 x per week.

make sure to mix in some backwork/pulling as well. muscular imbalances will put you at risk for injury to your joints muscles ligaments tendons and attachments

1. push up on a bench, core muscles and chest muscles together, gives better results

2. dumbell curls

you should really do it everyday for about 20-30 reps each until you can exceed to 40-50 and so on.

i don't likely shop on with any strict trend, do exactly as many as you could! of course, if the reps are plenty too undemanding, use greater weights. remember, severe weights, low reps, are the foremost to getting larger, and greater beneficial (Low weight severe reps for tone) to not point out a sturdy healthful eating recurring. No junk food, no grease, no chips, no rapid food, nada! All healthful, protein, all organic, non processed. choose for fruit, greens, meat, carbs, eggs, pasta, you call it.

meh