have a look at the routine i posted in the begginers section, might be under me old name garry_8472. i know you prob dont think your a begginer but its the routine i used to get me to 15 stone and 18.5 inch arms and alot of guys have had alot of success with it. it takes about 1 hr 3 times a week.
if you need any more help just ask anytime bud |