The "Big" Arm Routine

[Doug]

Do you want bigger arms...Then "Shock" them with this routine..

Thorougly warm up and stretch both biceps and triceps before the workout.

Rest between sets: 90 seconds.
Rep timing: slow and precise.
Frequency: once per week for weeks 1-8, weeks 8-10 twice per week.

Biceps:
Barbell Curl. 5 x 8 reps, 1 x 20 reps
Incline Dumbell Curl (bench 30-40 degrees) 5 x 8 reps, 1 x 20 reps

Triceps:
Close Grip Bench Press (hands 12-14" apart, elbows close to body) 5 x 8 reps, 1 x 20 reps.
EZ Bar, Lying Tricep Extension. 5 sets 8 reps, 1 x 20 reps.
Tricep Pushdown, (hands 8-10" apart) 5 x 8 reps, 1 x 20 reps.

Stretch both biceps and triceps at end of the routine....