Utilizing weightlifting techniques both new and old to create an enduring pumps, the timeless Frank "Wrath" McGrath reveals how he builds his biceps and forearms in this explosive arm workout. His mission – to stimulate his arms by varying his workouts and getting them as freaky as possible. We'd say, "Mission accomplished."

Filmed at the legendary old school gym, Fitness City Gym, in Matawan, NJ


(2nd arm day of the week with lighter weight & higher reps)

  • EZ Curl Bar Biceps Curls
  • Preacher One-Arm Dumbbell Curls (on incline bench)
  • Rope/Cable Hammer Curls
  • Behind the Back Wrist Curls
  • Dumbbell Wrist Curls
  • Reverse Cable Curls
  • Wrist Rollers

See also: Get Big On a Budget with Evan Centopani

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