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

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 Add 2 inches to your arms in 1 month from M&F
Unread 08-07-2005, 07:17 PMJoined Aug 2005 - away - #1
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28 comments


jpllams  space
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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"

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Unread 08-07-2005, 07:20 PMJoined Aug 2004 - away - #2
305hatchet  space
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props
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Unread 08-07-2005, 10:46 PMJoined -  - #3
Change  space
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thx man
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Unread 08-08-2005, 07:58 AMJoined Mar 2005 - away - #4
Dman27  space
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propsss gotta start getting that mag
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Unread 08-09-2005, 10:03 AMJoined -  - #5
aznbkmami  space
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thanks for the workout!
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Unread 08-09-2005, 12:52 PMJoined Aug 2005 - away - #6
skyzDAlimit4aG  space
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STREET EXECS bwoi
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propz
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Unread 08-09-2005, 08:17 PMJoined Oct 2004 - away - #7
tparks10  space
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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?
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Unread 08-09-2005, 09:04 PMJoined -  - #8
Cizzle  space
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maddd props man,, i got skinny a.ss arms
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Unread 08-11-2005, 02:49 PMJoined Dec 2004 - away - #9
g.u.n.d.a.m  space
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does this really work? props
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Unread 08-11-2005, 03:58 PMJoined Jan 2004 - away - #10
Escrow  space
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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
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Unread 08-13-2005, 09:04 PMJoined Jan 2004 - away - #11
SpittN4Cash 11 heat pts11 space
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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
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Unread 09-10-2005, 11:00 PMJoined Jul 2005 - away - #12
jordan21  space
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good look on that, i might have to try that
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Unread 09-11-2005, 07:20 AMJoined Sep 2004 - away - #13
CrazyAzzBoi  space
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workout videos......
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Unread 09-12-2005, 07:21 AMJoined Dec 2004 - away - #14
jasonrcruz  space
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props
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Unread 09-12-2005, 12:50 PMJoined May 2005 - away - #15
Daddy's Home...  space
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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...
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Unread 09-13-2005, 02:28 PMJoined Aug 2005 - away - #16
thenudedude2002  space
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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
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Unread 09-14-2005, 04:32 PMJoined Nov 2004 - away - #17
Neeraj__23 1 heat pts space
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Here i typed it up:

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

Props plz
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Unread 09-17-2005, 11:42 PMJoined Jan 2005 - away - #18
special_blend  space
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Unread 09-18-2005, 12:28 AMJoined Nov 2004 - away - #19
Neeraj__23 1 heat pts space
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so on friday...u do 8-10 sets of back...then 8-10 sets of shoulders...then you do arm workout #3
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Unread 09-18-2005, 11:35 AMJoined May 2005 - away - #20
Daddy's Home...  space
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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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