Quote Originally Posted by Headin2KONA
For legs..squats, lunges, and jump roping (I like to jump rope with one foot at a time and push off my toes, gets the calves good)....the thing with biceps is you really gotta pinch your muscle when you get to the top of your curl, and release slowly...power up...pinch.....release slowly..I know that's old news but seriously practice it...I normally do dumbbell curls...sit down on the chair with arm rest in front to do curls (forget name of it) and bring a heavy weight and a light weight..hold the top of your arm steady with one arm and curl up with the heavy weight..switch hands..repeat...then drop down to light weight right away..do as many as you can...switch arm..thats one set..and do 3-4 sets...and then like some underhand pullups with focus on pinching bicep at top...

as for ass I dunno, don't really work that shit haha..I imagine the leg workout and some core workouts would do it good though..
Damn dude, that wasn't actually old news to me, it was some prety usefull information! Thanks a lot for that. :jointsmile: