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METABOLIC STIMULATION (BREATHING SQUATS):
Squats, heels about 20 inches wide, knees a comfortable width about 24
inches. In the erect position, take 2 very deep breaths and hold the
second breath and squat (back straight) and return to upright position
and exhale. Perform 3 sets of 15 repeats, 2 to 3 minutes rest between
sets. This gets your adrenal activated for your arm program.
BICEPS:
Stand in front of the dumbbell rack and pick up a pair of
5# dumbbells. and with palms facing thighs, curl left dumbbell slowly
turning palm up and bending to the left. Watching dumbbell travel up to
shoulder, hand should be outside deltoid at contracted position. At this
point, turn your head to the right and start to curl right dumbbell
simultaneously. As you curl the right dumbbell, lower the left dumbbell
back to starting position. Counting with your left hand, complete four
repeats only. Next step: put dumbbells back on rack and take 2 deep
breaths and shake your arms and pick up the next heavier set and do 4
repeats. Proceed until you have curled the heaviest set of dumbbells you
can handle (creative cheating is ok). Next step: work down the rack to
your starting set. That's it for Bicep. Don't do any other Bicep work.
TRICEPS:
Barbell pullover and press: lie on your back on can lower barbell below
head. Take a 12" grip (over-hand) lower barbell down and back over head
and slightly below bench level, with elbows in and up, pull barbell over
face to low pec line. At this point, swing at arms length over stomach
(forward press). Lower barbell back down to chest and roll elbows in,
parallel position (4 sets of 12 reps).
Paul Becker is a natural (steroid free for life) bodybuilder and fitness
consultant. He is the author of many books and courses on training and
diet, the most popular of which is his book "Truly Huge". For more
information on his books, courses & personalized training visit his
website at
http://www.trulyhuge.com
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