'MONDAY & THURSDAY - Arms 1. DB Triceps Skull Crusher + DB Biceps Curl (4 sets of 15 reps) 2. DB Overhead Extension + Rope Biceps Curl (4 sets of 15 reps) 3. Triceps Pressdown + Cable High Angle Biceps Curl (4 sets of 15 reps) REST: 1-2 minutes. - Eat Healthy Nutrition like: Egg whites, chicken, beans, almonds, walnuts, flax seeds, low fat milk, fruits and vegetables. - Cut down sugary food, salty food and oily food. - Do exercise 4-5 times a week. - Do cardio 304 times as well.'
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