Just
show me a man who will say “I don't care about my biceps size”. If you'll
find one - he is not a bodybuilder for sure because if he is a bodybuilder
he'll never say this way. Are you a bodybuilder? Yeah? So let me tell you
something. The method I wanna tell you about had been used by some great
bodybuilders including Arnold Schwarzenegger who had applied it exactly
before the contest. The method he used is to pump the biceps all the day
making a set or a couple of sets each hour during the day. As he revealed
later it had made his biceps looking much bigger on the stage.
Having read many articles, and got a lot of information I have developed
my own one-day arms program I'll give you here. It has been checked by
me and I can tell you - it really works. If you think that to add half
an inch in one day to your arms is not a progress at all, then my congratulations
- you are a real mass monster and it's not worth to read further. But if
your thoughts are all of how to make this stubborn muscle grow -
the following is devoted to you.
One-day arms routine
| Time |
Biceps exercise |
Triceps exercise |
| 9:00 AM |
Standing barbell curls: 1 x 15, 1 x 8 |
Dips: 1 x 15, 1 x 10 |
| 10:00 AM |
Preacher curls: 2 x 8 |
Lying extensions: 2 x 10 |
| 11:00 AM |
Standing barbell curls: 2 x 8 |
Dips: 2 x 10 |
| 12:00 AM |
Seated dumbbell curls: 2 x 8 |
Cable pressdowns: 2 x 10 |
| 1:00 PM |
Standing barbell curls: 2 x 8 |
Dips: 2 x 10 |
| 2:00 PM |
Concentration curls: 2 x 8 |
Close grip bench presses: 2 x 10 |
| 3:00 PM |
Standing barbell curls: 2 x 8 |
Dips: 2 x 10 |
| 4:00 PM |
Preacher curls: 2 x 8 |
Lying extensions: 2 x 10 |
| 5:00 PM |
Standing barbell curls: 2 x 8 |
Dips: 2 x 10 |
| 6:00 PM |
Seated dumbbell curls: 2 x 8 |
Cable pressdowns: 2 x 10 |
| 7:00 PM |
Standing barbell curls: 2 x 8 |
Dips: 2 x 10 |
| 8:00 PM |
Concentration curls: 2 x 8 |
Close grip bench presses: 2 x 10 |
| 9:00 PM |
Standing barbell curls: 2 x 8 |
Dips: 2 x 10 |
Notes:
- Do not use this program more often then once in 3-4 months.
- Let your body totally recover for at least 4 days before and after the
one-day arms program.
- This program succeeds assuming the bodybuilder is not currently drug enhanced.
