re: OT workout crew assemble!!! Need suggestions on daily routines

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Bis are a small muscle and easily overworked, you don't need one full day dedicated to just bis. If you want to hit them twice a week you could do something like back and bis together early in the week and then bis and tris together later in the week. Just remember when you're doing back that it will work your bis a lot with it so you'll only need a few bis workout to fully exhaust them.

If your wanting to add mass to your bis, imo the best workout is wide grip heavy straight bar, barbell, curls.

Also remember your triceps are much more of your arm muscle so be sure to hit them hard as well to make your arms look bigger.

Also if you're running a ton and not fat you won't put on mass easily. It's good to have cardio, but how much depends on your goals. Be sure to take in good carbs and protein before and after your workout.

Good luck.

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