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Workout 2 - Arms

Our second training program is one that everyone cares about and wants to increase....biceps, also know as "guns", "pipes", or "cannons". While everyone wants their arms to grow, these muscles are not able to properly grow if they cannot properly recover. That means no matter how hard you train your bi's, if they are over-trained, you are doing more harm than good. So stick to doing bi's (which are generally worked in on a back day) once a week, and gradually try to increase your weight, and switch up your routine as needed; remember, progress drives new muscle growth.


After a warmup and stretches, perform the following exercises:

a) 21`s
sets:3 X 21
speed: 2 second hold
rest: 30 seconds
This exercise will give an incredible bicep pump.

Start with a lightly loaded barbell arms fully extended downwards. Raise
the barbell to waist height slowly and hold for 2 seconds, then lower to the
starting point. Repeat this seven times, on the final rep hold the barbell at waist height then raise the barbell to just below the chin hold for 2 seconds then lower to waist height repeat this 7 times. On the final rep lower the barbell all the way down to arms fully extended then raise the barbell all the way to just under the chin and repeat for 7 reps...Feel The Burn.

b) Seated Preacher Curl
sets: 1 X 12, 2 X 8
speed: 2 second hold
rest: 30 seconds

Lean over a preacher bench, position your body so that your chest is against the bench and your arms extend over it. Grasp a barbell with an underhand grip and keep your elbows relaxed. Curl the bar up and towards your chin. Pause, squeeze your biceps and slowly release all the way down to the starting position. Don't cheat on this exercise, and go all the way down, as this will work the "peak" of your bicep.

c) Hammer Curls
sets: 1 X 12, 2 X 8
speed: 2 second hold
rest: 30 seconds

Hold a dumbbell in each hand and stand with your feet shoulder-width apart and the knees relaxed. Standing upright, let your arms hang to the sides of your body with the palms facing in. Bending at the elbow curl both dumbbells simultaneously up to shoulder level, keep the palms facing each other during the entire exercise, and keep your elbows in. Pause, lower to the starting position, and go again. This is a great exercise for your bi's as well as your forearms, so keep the dumbbells tightly fisted.

d) Incline Bicep Curls:
sets: 1 X 12, 2 X 8
speed: 2 second hold
rest: 30 seconds

Sit on an incline bench and hold a dumbbell in each hand, let your arms hang at your sides and with palms facing each other. Keep the abdominals tight, the lower back in a neutral position and the feet flat on the floor. Bend at the elbow and curl both dumbbells simultaneously up to shoulder level, rotating the hand inward during the curl. Pause, squeeze your biceps, slowly lower to the starting position, and go again.


Conclusion:

After a tough bicep workout like this, always remember to utilize your workout "window of opportunity" and take in a a good protein drink such as muscle milk protein shake, mixed with simple carbs, immediately following training, and then a whole meal consisting of lean protein, like chicken breast, egg whites, tuna, etc., combined with complex carbs, like yams, brown rices, etc. an hour after that. Take 2 caps of InsuLean post-workout with your shake, to shuttle all the valuable amino acids to your muscles for rapid growth, and here's a little competition "secret", if you want an amazing pump you can actaully have 2 caps of InsuLean pre-workout also, with a carb drink or Creatine creatine drink mix, to shuttle all the glycogen to your muscles for an insane workout pump; Any hardgainers should definetly consider this supplement tip, to accelerate strength and size gains.

That's it, you're on your way to huge guns in no time, and don't forget to send your before and after pics to barry@mysupplementshop.com

Happy Flexing!

Written by: Barry DeHart (04/28/04)