nEW YEAR NEW YOU (WEIGHTS)

Secrets To Arm Growth Duration: 60 minutes Difficulty level: Intermediate Muscles involved: Forearms · Biceps · Triceps Focus: Build muscle · Fat loss Overview There's no miracle solution when it comes to building bigger arms. However, you can speed up your growth track with some specific training techniques. This program does just that by training fast, moving from exercise to exercise without rest. Not only will it make you more muscular faster, but it has the added benefit of burning fat, as well. How to do this workout? This workout consists of three circuits: one for biceps, one for forearms, and one for triceps. Complete all the exercises and sets in a circuit before moving to the next one. Perform this workout 2-3 times per week, making sure to never do this routine on back-to-back days. When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a group. Do one set of the first exercise, rest for the prescribed amount of time, and then do one set of the next exercise in the group. Repeat until you've completed all of your sets for each exercise, and then move on to the next group. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between. Weekly Routine DAY 1 workout DAY 2 rest DAY 3 workout DAY 4 rest DAY 5 workout DAY 6 rest DAY 7 rest CIRCUIT SETS REPS/TIME REST (S) 1A Close-grip lat pulldown 4-5 12-15 30 1B Barbell biceps curl 4-5 6-8 30 1C Cross-body dumbbell hammer curl 4-5 10-12 30 1D Cable biceps curl 4-5 10-12 30 1E Dead-hang biceps curl 4-5 10-12 30 CIRCUIT SETS REPS/TIME REST (S) 2A Barbell wrist curl 4-5 25@ 30 2B Barbell reverse wrist curl 4-5 20-30 30 2C Behind-the-back barbell reverse wrist curl 4-5 120 s 30 ** - as many as possible; @ - each side