Musclemania® Universe Champion David Adomah says, "Defiance mass gains for Biceps and Triceps. There are no shot cuts to growth, you want grow get out of your comfort zone. You can’t do the same things over and over and expect different results. Change your routine. Sometimes you don’t even need to change exercises, you just have to change the order around. Let’s go get this!" - Short Z Bar Press Down - 4 x 15-12 - V Bar Cable Curls - 4 x 15-12 - Barbell Curls - 4 x 15-12 - Overhead Triceps Exte

Try this 'Big Muscle' Barbell Complex from top trainer David Jack Full story: http://www.menshealth.com/fitness/big-muscle-barbell-complex | Men's Health