Always wanted arms like the best? Take this routine for a spin to get arm size like the legends themselves. <b><u>Why This Routine Works</u></b> The exercises in this routine are designed to attack your muscles from all angles, helping you build shape followed by size. This routine will last for around 6 - 8 weeks depending on your intensity you put into your workouts, how you train and split your arm workouts, and the results that you are getting from your efforts. It is important that with each week that you try to increase the weight that is being performed by 10 - 15% so that you are tearing muscle fibers for growth. At the end of the 6 - 8 weeks, you will want to be performing 10 reps at around 50-60% of your starting 1RM. Use of super-sets allows for a continuous workout. Without an increase in weight, you are only strength and definition training rather than lifting for size and mass. Forearms are just as important to train as your biceps and triceps, that is why there are extra sets performed for the forearm muscles. The forearms are the roadways to the main arm muscles so don't forget them <b><u>Workout Day A Split</u></b> - Dumbbell Alternate Bicep Curl <b>super-set with</b> Cable One Arm Tricep Extension - Preacher Curl <b>super-set with</b> Barbell Triceps Extension - Dumbbell Concentration Curls <b>super-set with</b> Cable Triceps Pushdown - Barbell Behind the Back Wrist Curl <b>super-set with</b> Reverse Barbell Preacher Curls <b><u>Workout Day B Split</u></b> - Barbell Curl <b>super-set with</b> Barbell Close Grip Bench Press - Alternate Incline Dumbbell Curl <b>super-set with</b> Tricep Dumbbell Kickback - Alternate Hammer Curl <b>super-set with</b> Dumbbell Standing Triceps Extension - Seated Palms Up Dumbbell Wrist Curl <b>super-set with</b> Cable Wrist Curl <b><u>Arms Like a Legend Training Stats</u></b> The style of this training involves high volume with moderate weights. It is important to use a full range of motion when performing any exercise to make sure that you are getting the full benefit and effect of that workout. Full range of motion also encourages full muscular development and even changing the muscle shape; thus improving size of the arms. <u>Workout A Training Time :</u> Around 2 hours of training <u>Workout A Rest Time : </u>17 minutes Triceps Training Time : Allow for 40 minutes of training Biceps Training Time : Allow for 40 minutes of training Forearms Training Time : Allow for 30 minutes of training <u>Workout B Training Time :</u> Around 2 hours of training <u>Workout B Rest Time : </u>17 minutes Triceps Training Time : Allow for 40 minutes of training Biceps Training Time : Allow for 40 minutes of training Forearms Training Time : Allow for 30 minutes of training <b><u>Equipment Used </b></u> • Barbell • Dumbbells • Bench • Cable Machine • Preacher Bench • EZ Bar • Weight Plate <b><u>Nutrition</b></u> • Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter • Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast, Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber. As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet. Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building. <b><u>Notes</u></b> To increase the size of your muscles and growth potential, focus on training arms on their own separate day rather than having them put into the end of a workout. This allows the body to focus upon the growth of the bicep and tricep muscles and improve on strength. You can add in some warm-up sets into each workout to loosen up your triceps Remember during your workout is that progress makes perfect, by constantly pushing the pace and making gradual improvements you will be able to refine your arm development. Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part. With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible.