NEW YEAR NEW YOU (weights)

Six Moves For Bigger Arms Difficulty level: Intermediate Muscles involved: Arms · Biceps · Triceps Focus: Build muscle Duration: 60 minutes Overview There are workout pros that say, "You don't need curls to build big arms." To them we have a simple response: Good for you. The truth is, curls and their variations are one of the best ways to build big, full, muscular arms. So instead of talking about what might work, we'll show you with this routine. Start curling your way to tighter shirtsleeves now. How to do this workout? Perform the following workout 1-2 times per week. Make sure that you never perform these exercises on back-to-back days. Complete the exercises as straight sets by performing all sets of a given exercise before moving on to the next. 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 rest DAY 4 workout DAY 5 rest DAY 6 rest DAY 7 rest STRENGTH SETS REPS/TIME REST (S) 1 Cheating barbell biceps curl 4 10 60 2 Standing EZ-bar biceps curl 3-4 6-8 45 3 One-arm concentration curls 3-4 8-10 30 4 Rope pressdown 4 20-30 30 5 Seated dumbbell overhead triceps extension 4 6-8 0 6 Swiss ball dumbbell lying triceps extension 3 8-12 20 ** - as many as possible; @ - each side