Saturday, October 30, 2010

The Big Arm Workout

Compliments of Mens Health Magazine... This is a solid workout because it focuses not only on the arms but the rest of the body which will release the most testosterone in your body and give you larger gains proportionally.
Sculpt your biceps and triceps with this challenging total-body workout
This arm-expanding workout overloads your biceps and triceps for guaranteed growth. The program is only 2 days a week, because the exercises challenge all the muscles in your body; you'll need the rest of the week to recover and grow. On the first day, you'll focus on all the common weaknesses that limit your ability to add size to your arms. Day 2's aggressive approach directly targets your biceps and triceps so you can pack on more muscle. Try this program and you'll no longer need to make excuses for your upper body.

Do workout A once a week and workout B once a week, resting at least 2 days between sessions. Alternate between sets of exercises of the same number (do 1 set of 2A followed by a set of 2B, for example) until you complete all the sets in that pairing. Use the specified number of repetitions, sets, and rest periods included with each exercise description.

Click on the link below to Download the The Big Arms Workout PDF File

Friday, October 29, 2010

The Arnold Workout!!

      Here is an one of Arnolds workouts he did for mass back in the day. We got this from Muscle & Fitness Magazine. We will be posting more of our own workout routines for free on the blog! Let us know if the workouts are making sense. He worked his butt off 2x's per day 6x's per week.  Remember this is a bodybuilders power mass workout..

*superset: doing 2 exercises back to back that counts as 1 set*
*Pyramid: beginning with a high # of reps (ex 20) and pyramiding down (ex 20-12-6) then pyramiding back up the the first # of reps you did (ex 20) called pyramiding up (ex 6-12-20)*

Bench Press              sets 1     reps 30-45                                                     
*superset with*
Wide Grip Behind the Neck Chin Ups          sets 1      reps 15

Bench Press          sets 5       reps 20-12-6-12-20 *pyramid*
*superset with*
Wide Grip Behind the Neck Chin Up         sets 5       reps 15-12-8-12-15 *pyramid*

Barbell Incline Press              sets 5     reps 10-15
*superset with*
T-Bar Row             sets 5       reps 10-15

Flat Bench Dumbbell Flye         sets 5         reps 10-15
*superset with*
Wide Grip Barbell Row            sets 5           reps 10-15

Weighted Dip           sets 5         reps  15
*superset with*
Close Grip Chin Up           sets 5           reps 12

Stiff Arm Pullover           sets 5       reps 15-20
Iso Tension Contractions             ---                   ---