Heavy compound movements are key. These movements will do more to spur arm growth than any isolation exercise. Keep it heavy and your arms will have no choice but to grow.

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Height: 6 foot
Weight: 240 pounds

Bench: 415 (1x1)
Deads: 565 (1x1)
A2G Squat: 425 (1x1)

Cardio sucks
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