BIG ARM ROUTINE

Every body wants big arms here is a high intensity workout that will put some size on your arms.

MONDAY & FRIDAY

Squats - 1x20

Do these in a modified rest pause fashion set the weight you can do 10reps with then take as many deep breathes in between your reps to complete your total reps.

Stiffleg deadlift - 2x8-12
One leg calf raise - 2x20-25
Benchpress - 2x6-9
Bentover row - 2x6-9
Military press - 2x6-9

Do all sets to positive failure!

WEDNESDAY

Triceps - 6-9 reps

Do these slow and strict with a pause at the bottom when you hit failure reduce the weight by 20% and continue doing reps to failure french press 6-9 reps do these to failure than reduce weight by 20% and do more reps to failure weighted bench dips 6-9 reps do these to failure than remove weight and go for failure.

DO THESE AS A TRISET

Pushdowns - Do these in the down the rack fashion start with the weight you can do for 8 reps than move the pin down one plate until you are down to the last plate

TAKE A 10 MINUTE BREAK

BICEPS - Preacher curl 6-9 reps when you hit failure reduce weight by 20% and go to failure again close grip under hand pulldowns-7-10 reps do to failure than reduce weight by 20% and go to failure.

DO THESE AS A SUPERSET

Barbell curl 6-9 reps do these in the down the rack fashion do your 6 reps and drop 10 lbs off the bar and keep going until you are down to the bar

THAT IS THE ROUTINE

1. Do these routine for 8 weeks
2. You should not need any extra fore arm work you will get enough stimulation from gripping the bar
3. Remember you grow during rest so try to get at least 8-10 hours of sleep
4. Follow a balanced diet 50% carbs--30% protien--20% fat
5. Your calorie requirements should be 20 times your body weight minimum----you may need more your goal is to try to gain 2lbs a week
6. Abs - Just don't over do it
7. No cardio this is a specialization program devote all your energy to it