Day 3 - Bigger Biceps - Abs

This routine is for those who are stuck in a plateau and want to build bigger arms, targeting both the biceps and triceps muscles.

During this workout you will be performing exercises that require smaller movements and more reps which will force a pump and blood rush into your muscles along with heavy weight and big movement exercises that will spark growth and strength increase.

**** Week 1 - 5 ****

With this routine it is set in a 5 week split with weeks 1 - 5 focusing on pumping up the muscles and recognizing the exercise being performed. By pumping up the muscles you are getting the motion down, able to attain strength and prepare yourself for the increase in weight being lifting through the next 5 weeks.

**** Week 6 - 10 ****

Through weeks 6 -10, the individual with focus upon performing these exercises at higher weight to increase strength and muscle mass. It is important in these weeks to perform the workout with higher weights as if you don't increase the weight of the exercise, your muscles won't grow and you will be toning out and maintaining muscle rather than bulking up.


*** Note : 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.