My arms look like Paul pierce..

[KingBowser]

3 sets of 10

Go for 7 sets of 10, you will see results

 

[Justise M]

do some resistance training on your biceps & triceps.

 

[the cool]

do some resistance training on your biceps & triceps.

What are those

 

[Justise M]

What are those

Strength or resistance training is vital for many reasons; besides the obvious muscle-building, it can help burn more calories and shore up bones, among other benefits. Here are 10 exercises from our 10-week workout program that can help you get and stay strong:

try this, when you working on a machine like one for bicep curl. pull up the weight and release slowly, repeat. 5 sets until exhaustion

 

[DonKnock]

Dips and pullups

These, plus a french press or close grip bench press and that should be enough for Triceps@track 1