The Secret Workout For Bigger Arms – Bicep & Tricep Heaven!

Although our ideas of fitness and muscle gaining workouts is in a lot of cases moving into new territory with the growing trends (mostly rightly – some of it wrongly) in new exercise theory of HIIT, Afterburn Training and different bodypart splits to name a small selection – it can never be said that good old fashioned hardcore weightlifting is’nt ALWAYS going to be ‘the daddy’.

We all know – and those who are unsure can now rest in satisfied confirmation – that your time spent lifting that next lung-busting heavy weight is always going to reap serious rewards in the stimulation of new lean muscle.

I love all forms of ‘fitness training’ – BUT I will never find anything that gives me the thrill of hitting a serious, old-school weights room with determination and a desire to give my body a workout that will have my muscles admitting they’ve been ‘schooled’ as I finally crawl out. We all love those workouts and thank goodness the ‘real deal’ in training will never die…

Let me also add here that I know a lot of us are well aware of the ‘issues’ with over-training.  This is a 4-6 week arm blast workout. I want you to come off it and change up your workout once those weeks are done and obviously – as you normally would – alter your routines to keep that muscle stimulation going.  This is a hard hitting workout but your body will really react nicely with frequent ‘High Intensity’ muscle stimulating exercise.  The thing to avoid is getting into the realm of thinking everytime its gets ‘tough’ a person is treading in ‘overtraining’ territory.  This is wrong.  Variety, change up in intensity and workout stimulation and exercise pattern along with timing patterns and protocols will all be facets you want to use to your advantage.  A proper workout is one that brings into the mix many types of training – don’t get stuck in one mentality or you’ll miss the chance to really keep plateaus to a minimum as well as get the gains you are looking for…so without further ado:

I wanted to offer to you THE workout that has definitely been my main ‘arm workout for size’ since I began really training at intensity levels designed to challenge me like nothing else.

Of course we all have our own personal body part splits etc, but this workout here is focused on ARMS only that can be inserted into your current routine (with a bit of modification) to allow you two GOOD HARD DAYS attacking those guns.

I hope you like it and I hope it gives you a nice plateau destroying explosion and a new workout tool to add to your no doubt impressive current routines.

Check it out here and all the best to you – train hard.

The Secret Underground 2 DAY Bigger Arms Workout – GunShow!

Hi people.

Right, well here is a little something for those of us who actually enjoy the pain of training our arms.

Now before we go on I’ll say that of course the right way to train is full body and here I’m not showing other body parts but simply an arm routine that has been my main workout for arms (revolving on and off over the years to aviod stagnation and excessive plateau effect on my results)

This workout is one that I show to a lot of clients who want a new take on arm training. So I hope you like it, I hope you realize it can be inserted into your current program – maybe you need to alter a few things but it is worth it.

So the workout has two main arm days per week for 6 WEEKS.

I trained arms on Tuesdays & Fridays (The rest of the workout that you can actually follow with your own workouts is – MON (legs & Shoulders) THUR (Chest & Back).

Now for all body parts I did five (four for beginners) different exercises.  (I show four exercises here – add the extras from your own arsenal)

So for this arm routine here’s how the TUESDAY workout looked.

***Abs were performed on M/W/F (or sometimes just Tues/Thursdays with my Ab insertion Workouts From Abmetrics2.0 – The Six Pack Abs Blueprint. – to give me a serious fat blasting direct six pack abs workout to add into the mix…

TUE

Superset/back to back exercises for Tri & Biceps.

1)Tri Cable Extension 5 sets of 8-12reps (12,10,9,8,8)
2)Bicep Preacher Curl

*So you do one tricep extension immediately followed by the bicep preacher curl THEN 1-2 mins rest and stretch. REPEAT …. (this is the pattern for all supersets pairs.)

3) Close grip Bench Press
4) Seated alt Dumbell Curls

(same reps and rest)

5) Tricep Skullcrushers with ez bar
6) Bicep Barbell Curl (olympic bar)

7) Tricep Dips to failiure on each set
DB Hammer Curls

Phew! Greatest pumps I still have ever got. Period. (I do five exercises so add a couple more – finishers in this format for 9 & 10)

FRIDAY:

1) Close Grip Bench Press
2) Seated DB Curls (non-alternating)

3) Cable Pressdowns
4) Cable Curls with ez bar attachement

5) Tricep Dips to failiure
6) EZ curl Preacher Curl

7) Beleive it or not – KICKBACKS! YES! But my version is a real core busting balance version you can find in Abmetrics. It is awesome and a great finisher.
Close Grip Body Weight Pull UPs to failure –

Well guys (and girls) thats it, I’ve not shared this with anyone before but for me it was the absolute pinnacle for me in adding inches to my arms and even though I do not do it all the time and switch it out I absolutely love coming back to it. I hope it isa great addition to your workouts and gives you the pumps that make your eyes pop out and leave you wondering how long your arms will take to return to normal ‘human size!’

cheers people, drop me some comments – I ‘d love to hear any variations you throw in etc.

All the best

Tris

*Oh, don’t worry about forearm workouts here- the stress you put on your entire arm musculature will more than take care of and compensate for not doing specific forearm work. I gained 2 inches on my forearms without doing any targeted exercises for them.

note: Tuesday was a heavier workout load on each exercise than Friday)

*You can also see this workout featured on my NEW fat loss / body transformation Blog over at Manvfitness.com