Alrite guys I posted my routine not too long ago and alot of you guys trashed it if you remember. Well, it has given me noticeable results since I started using it so I am going to stick with it. I have gained in everything except arms persay. I have noticed my arms have gotten harder when i flex, but when I flex the muscle doesn't pop up and im not really noticeablly strong looking in my biceps. Can some of you all help me out with this and give me a good biceps workout to use when I come to my biceps part of my training regimine? Also, can some of you all give me a good ab workout also and how many times to do it a week? Thanx in advance.