>>76254745

I find that consistentently doing endurance+strength for longer periods of time all is best. If looking for vascularity you need to keep blood pumping, sun helps because coldness makes veins receed. Most gnarly my forearms looked was landscaping 12 hour days.
Right now i do this for targeting arms
>barbell curls
>curls
>reverse curls
>Pullup bars with no grip (not same routine usually)