ARMS

Ok then.... so ya want arms eh ??.. first things first.. understand, to work biceps and triceps

apart TO ME seems silly.. I mean what's the use ??.. You dedicate '1' day (or evening) and in

that hour, HAMMER'M !!.. I mean let loose, your trying to get them big, capeche' ??.. So, knowing

this you need to know that I do nothing but "supersets" for arms, meaning Bi's & Tri's together..

working together as a unit, as one, NOT separately.. so as you read this routine understand that

this is both sides of the arm working in unison.. here ya go..

ARMS-

SBC- (standing barbell curls) & LX's (laying tricep extensions)

1). 1X25/50 & 1X25/50 (WARMUP)

2). 1X20/70 & 1X20/70

3). 1X15/80 & 1X15/80

4). 1X12/100 & 1X12/100

5). 4X10/120 & 4X10/120 (alternating of course)

THAT'S RIGHT.. 4 SETS OF 10 !!!!.. & that means no resting, from one set to the next to the next

etc.... PUSH the blood in, DO NOT give'm a chance to relax.. it's gonna hurt, it's gonna feel insane,

but so what, ya want arms ?? or are ya happy with what ya got ??

& THAT my friends is part '1' of arms.. here's part '2', to be done no sooner than you drop that last

set on the floor.. call it a finisher if you may..

DC's (dumbell curls) & NGB (narrow grip bench)

1). 1X12/45 & 1X12/185

2). 2X 6-8/65 & 2X8-10/225

Now.. that pretty much wipes'm out.. DONE!!.. you need to understand this is NOT a beginers routine,

but rather a pretty intense routine that will help you add the size & strength that your searching for..

I can't stress enough that you NEED TO drop protein, BIGTIME !!.. at least 1.g's of a good whey per lb.

of bodyweight.. DAILY !!.. take heed my bruddah'z, if you wanna grow then you have to ingest a good

quality protein every fuckin' day.. if not, then your wasting time.. hope this helps shed some light on

what it takes to make your arms grow .. best of luck!

Marques.