00:00 Intro
0:32 The reasons why training arms is so popular.
The muscles of the arms, pivotal moments training them, and the best exercises you can do to sculpt and shape them.
04:44 #1 – Biceps.
Compound lift: Chin up (Supinated grip).
Best exercises: Preacher curls, standing curls, and incline curls.
16:28 #2 – Triceps.
Best exercises: Press down, skull crusher, and overhead extension.
Compound lift: Dips, close grip press.
26:12 #3 – Forearms.
Best exercises: Wrist curls, reverse wrist curls, and farmer walks.
28:19 Order of operations, sets, and reps.

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