Mostly Diet (200+ g protein) I started with ppl and have since switched to Arnold where my arms really blew up. For Tris Overhead extension bar +pushdown For Bis unilateral preachers + incline For Forearms Wrist Curls, Extensions, Neutral wrist curls, and reverse curls 8 sets for each muscle group a week as heavy as you can possibly and mess around with forearms to figure out what you like