biceps and triceps help??

[tms_00]

what excercise did you ppl do to improve your biceps and triceps eeficiently and decently quickly

 

[Nocturne]

idrk if im optimised but for biceps i just do preacher curls 2x until failure
for tris i do pushdowns, overhead, and skull crushers

 

[UMTN]

what excercise did you ppl do to improve your biceps and triceps eeficiently and decently quickly

spam curls for bis

for tris i like rope extensions the most, i don't really do anything else but a lot of compound movements

 

[Blackpillirony]

what excercise did you ppl do to improve your biceps and triceps eeficiently and decently quickly

Triceps : Triceps pull-down, overhead extension
Biceps : dumbbell curls, spider curls

Anyways here's my gym guide in case you haven't read it :

https://forum.looksmaxxing.com/thre...-when-i-first-started-lifting-for-men.136988/

 

[1894]

2 sets for each 3 frequency so 6 sets a week for each and forget
any form of biceps curl or triceps push down