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    Trusted Advisor Doug's Avatar
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    Default The "Big" Arm Routine

    Do you want bigger arms...Then "Shock" them with this routine..

    Thorougly warm up and stretch both biceps and triceps before the workout.

    Rest between sets: 90 seconds.
    Rep timing: slow and precise.
    Frequency: once per week for weeks 1-8, weeks 8-10 twice per week.

    Biceps:
    Barbell Curl. 5 x 8 reps, 1 x 20 reps
    Incline Dumbell Curl (bench 30-40 degrees) 5 x 8 reps, 1 x 20 reps

    Triceps:
    Close Grip Bench Press (hands 12-14" apart, elbows close to body) 5 x 8 reps, 1 x 20 reps.
    EZ Bar, Lying Tricep Extension. 5 sets 8 reps, 1 x 20 reps.
    Tricep Pushdown, (hands 8-10" apart) 5 x 8 reps, 1 x 20 reps.

    Stretch both biceps and triceps at end of the routine....
    Last edited by Doug; 02-04-2008 at 11:13 AM.
    Doug

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