Dad bod be gone !!!!!

[Sorbate]

I can give a suggestion.

No more than 10 sets, each set work to your max.  Around 12 reps.

Reverse grip curls

Concentration curls

good olds barbell curls

cable curls with the rope attachment

hammer curls

Those are the exercises use and I have found when I train may arms with no more then 10 super crazy sets (after a warm up or two) my bis grow. 

My arms re overdeveloped for my body.

 

[millenium girl]

@CapeBretonDadBod triceps are the bulk of the arm, but don't neglect to hit the biceps on it's different ranges and lengths. As well as stimulating the deeper brachialis muscle. 

Arms are an interesting animal to train. Many different approaches and thoughts.

One of my X’s (a bodybuilder) used to say that a strong triceps makes a good arm. He was right.

 

[Vortex]

@CapeBretonDadBod it takes a different approach. Trust me. Arms were not my point. A friend of mine and coach changed my approach and it made a huge difference 

 

[Ryujiin]

1 year later CBDB, how are things looking?  Although Im sure Covid has not made things easy going. 

 

[Lionsfan4]

You can drop that weight no problem. If I can make a suggestion..... 

if you are able to, DO fasted cardio in the morning. Bring a shake with fats, carbs, protein for after. Drink that then hit your weights. 
 

as we all know the results for fat loss will largely come from your diet.  It takes discipline! 
 

good luck.