Week 11 Blast the biceps triceps and forearms

These are fairly small muscle groups but it seems everyone places such an emphasis on them though. I mean, who doesn' t want great set of arms. This is done rather simply. Do standing bar curls and alternate dumbbell curls for the biceps. Stick with close-grip bench presses, lying tricep extensions, tricep pushdowns, and dips to work the triceps. Forearms are worked with wrist curls on either a bar or dumbbell and hammer curls. That is basically how this all comes together. You put it together...