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Add 2 inches to your arms in 1 month from M&F


 Add 2 inches to your arms in 1 month from M&F
topic by jpllams - 08-07-2005, 07:17 PM - Boxden > The BX Gym - Health, Exercise, and Nutrition


this is an article in the newest muscle and fitness. its saying that you can add 2 inches to your arms in just one month. prop me if you like this cause i had to type this whole thing out :) if you prop me i'll prop you back also

Arm Workout 1
Exercise................................Sets..............Reps
- Dip.........................................2..................8-10
- Dumbbell French Press................2..................8-10
- Incline Dumbbell Curl..................2..................8-10
- Cable Concentration Curl............2...................8-10
Arm Workout 2
Exercise................................Sets..............Reps
- Barbell Curl...............................3..................8-10
- Dumbbell Hammer Curl.................2..................8-10
- Lying Triceps Extension..............3..................8-10
- Straight-Bar Pressdown..............2...................8-10
Arm Workout 3
Exercise................................Sets..............Reps
- Reverse-Grip Bench Press............2..................8-10
- Close-Grip Bench Press................2..................8-10
- Preacher Curl............................2..................8-10
- Standing Cable Curl....................2...................8-10
Arm Workout 4
Exercise................................Sets..............Reps
- Close-Grip Bench Press...............3..................4-6
- Triceps pressdown.....................3..................4-6
- Seated Barbell Curl.....................3..................4-6
- Dumbbell Preacher Curl................3...................4-6
Arm Workout 5
Exercise................................Sets..............Reps
- One-Arm Reverse-Grip Pressdown..3..................10-12
- Close-grip bench press................3..................6-8
- EZ-bar preacher curl..................3..................6-8
- Dumbbell curl............................4...................8-12
Arm Workout 6
Exercise................................Sets..............Reps
- Cable Concentration Curl..............3..................10-12
- Standing Barbell Curl....................3..................6-8
- Dumbbell Close-Grip Bench Press....3..................6-8
- Rope Pressdown.........................3...................8-12

TRAINING SPLITS
- WEEKS 1+2
Monday
Chest: 8-10 sets total
Arm workout 1
Tuesday
OFF
Wedensday
Arm Workout 2
Legs: 8-10 sets total
Thursday
OFF
Friday
Back: 8-10 sets total
Shoulders: 8-10 sets total
Arm Workout 3
- WEEK 3
Monday
Chest: 10-12 sets total
Tuesday
Back: 10-12 sets total
Shoulders: 8-10 sets total
Wedensday
OFF
Thursday
Arm Workout 4
Friday
Legs: 10-12 sets total
- WEEK 4
Monday
Chest: 10-12 sets total
Tuesday
Back: 10-12 sets total
Shoulders: 8-10 sets total
Wedensday
Arms workout 5
Thursday
OFF
Friday
Legs: 10-12 sets total
Saturday
Arm Workout 6


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28 comments for "Add 2 inches to your arms in 1 month from M&F"


 08-07-2005, 07:20 PMaway - #2
305hatchet 

  d 
space
$282 | 226051
props
 08-07-2005, 10:46 PM - #3
Change 

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space
$n/a |
thx man
 08-08-2005, 07:58 AMaway - #4
Dman27 

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$736 | 128061
propsss gotta start getting that mag
 08-09-2005, 10:03 AM - #5
aznbkmami 

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$n/a |
thanks for the workout!
 08-09-2005, 12:52 PMaway - #6
skyzDAlimit4aG 

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$269 | 231730
propz
 08-09-2005, 08:17 PMaway - #7
tparks10 

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$3,400 | 302324
Props for the workout but, I have no idea what some of those exercises are. Anyone have a site that shows how to do these?
 08-09-2005, 09:04 PM - #8
Cizzle 

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$n/a |
maddd props man,, i got skinny a$s arms
 08-11-2005, 02:49 PMaway - #9
g.u.n.d.a.m 

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$290 | 12832
does this really work? props
 08-11-2005, 03:58 PMaway - #10
Escrow 

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$4,664 | POWERFUL
Originally Posted by tparks10
Props for the workout but, I have no idea what some of those exercises are. Anyone have a site that shows how to do these?

google it.......and i have started..its a cool workout
 08-13-2005, 09:04 PMaway - #11
SpittN4Cash 11 heat pts11

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$8,844 | POWERFUL
post pics of the exercises..or a vid or sumthin.I dunno how to do a few of them exercises and its also more motivating when you do it along w/ the vid
 09-10-2005, 11:00 PMaway - #12
jordan21 

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$1,101 | 5806818
good look on that, i might have to try that
 09-11-2005, 07:20 AMaway - #13
CrazyAzzBoi 

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$703 | 60842


workout videos......
 09-12-2005, 07:21 AMaway - #14
jasonrcruz 

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$1,222 | 1554294
props
 09-12-2005, 12:50 PMaway - #15
Daddy's Home... 

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$1,207 | 949578
Originally Posted by stitch
But really... 2 inches.. in ONE month? Come on man. I don't know anybody who can be on their way on turning into Popeye in that fast. Don't get me wrong, I'm excited and all but have you ever heard the phrase "If it's too good to be true it usually is"?
2 inches on your arms is generally translated to roughly 25+ pounds of lean muscle mass overall... you will NOT gain 25 pounds of muscle mass in one month, not even if juicing... So there goes that theory...

Secondly, I never advocate a workout plan that gives EACH upper arm muscle MORE volume than quads and hamstrings put together... c'mon, 13 sets for biceps (and that's just the first week) and 8-10 sets total for 'legs'...? Terrible... Overall, the volume of this workout is ridiculous...

Most likely, you'll start overtraining by week 3, if you're lucky...

Blahhhhhh...
 09-13-2005, 02:28 PMaway - #16
thenudedude2002 

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$37 | 107383
Originally Posted by tparks10
Props for the workout but, I have no idea what some of those exercises are. Anyone have a site that shows how to do these?

try they have a bunch of different exercises listed
 09-14-2005, 04:32 PMaway - #17
Neeraj__23 1 heat pts

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$2,860 | 3428347
Here i typed it up:

h**p://s9.yousendit.com/d.aspx?id=22DIPYUKXN2ST0B33P 7934HY1J

Props plz
 09-17-2005, 11:42 PMaway - #18
special_blend 

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$911 | 132708
gave propz
 09-18-2005, 12:28 AMaway - #19
Neeraj__23 1 heat pts

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$2,860 | 3428347
so on friday...u do 8-10 sets of back...then 8-10 sets of shoulders...then you do arm workout #3
 09-18-2005, 11:35 AMaway - #20
Daddy's Home... 

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$1,207 | 949578
Originally Posted by stitch
Look at Friday's workout :

Back: 8-10 sets total
Shoulders: 8-10 sets total
Arm Workout 3
I don't see which part you don't understand... You do 8-10 sets of shoulder work, 8-10 sets of back work and then arm workout 3, which is 4 sets for bis and 4 sets for tris... Simple...

Like I said tho, this workout is excessive as hell on the arms... You don't need these complicated periodisation schemes to make arms grow... Do heavy chest adn back work and supplement wit a couple direct work exercises and you'll be good...
 
 


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