New Year,New You (WEIGHTS)

Bodybuilder's Big-Arm Secrets Duration: 50 minutes Difficulty level: Intermediate Muscles involved: Biceps · Triceps Focus: Build muscle · Build strength Overview Arnold Schwarzenegger's guns are arguably the most famous in human history, and rightly so. Stretching the tape to a full 22 inches, they weren't just the biggest of his day but also the most ideally shaped. If you want arms like Arnold's, you need to keep things basic and brutal with a combination of mass builders and isolation moves. This complete workout gives you everything you need. So go buy a tape measure and see how much you can grow. 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 5-8 8-12 30 2 Dumbbell biceps curl with static hold 5-8 8-12 30 3 One-arm concentration curls 5 10 30 4 Standing Zottman biceps curl 5 10 30 ** - as many as possible; @ - each side