before/after working out...
anyone have a link?

(that isnt to the workout thread)
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You might wanna give details about what your gonna work out.

A good one is the one when you Put your arms out straight to make a horrizontal line with your shoulders. Take one arm and twist it. Do the opposite direction of the twist you initially did with you first arm. Kinda like tour trying to make a twizzler with you arms. You will really feel it stretch you biseps the farther you twist.