My name is AJ Tucker. I'm going to show you how to get bigger biceps and triceps. The two exercises I'm going to show you are the barbell bicep curls and the barbell skull crushers. With the bicep curl the reason why I'm using this exercise is because you can load a lot of weight on the bar, it's a basic movement, and it's a great way to gain size. On the skull crusher it's the same thing. I'm on my back from a start position and I can load a lot of weight on there and I can really put some serious intensity on my triceps. When I do the skull crusher I want to use a barbell on the bench press. So I'm going to lay back on the bench, I want my hands a little bit wider than my head, not shoulder width apart, right here. I'm going to come up, I'm want to point my elbows down, keeping my elbows nice and tight. I want to bend my arms and bring the weight right above my forehead and then I'm going to come straight up. So lower the weight down and come up with power. A barbell bicep curl, I'm going to grab the weight with the shoulder width apart approach, come forward, my elbows are pointing in, my palms are facing forward. I'm going to come up until the bar is about 70 degrees. I don't want to bring the bar all the way up, right here. Lower the bar down with control, come up with speed and power. Whenever I do the barbell curl and the skull crusher, I want to do sets of 8 to 12 and I can also do something called a super set. Where I take the skull crusher and I do the barbell curls simultaneously.