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ONE WEEK, ONE INCH ON THE ARMS  

This program represents a challenge. Our clients can develop up to one inch in upper arm circumference in one week.  
Caution: washing hair may be a probelm after day 4.  

Day 1 

A. Incline curl, 45 degrees, DB. 40X1 1 rest - pause set, 6RM plus volume to 18 reps  e.g. 6/4/3/3/2 

A. Half press, narrow grip. 22X1 1 rest - pause set, 6RM plus volume to 18 reps e.g. 6/4/3/3/2 

Day 2 

A. Spider Curl, Thick Bar, 30X1.  1 rest - pause set: 6RM plus volume to 18 reps  e.g. 6/4/3/3/2 

B. California press, 3010,  1 rest - pause set: 6RM plus volume to 18 reps  e.g. 6/4/3/3/2 

Day 3 

A. Hammer Curl, Seated, DB  1 rest-pause set: 8RM plus volume to 24 reps e.g. 8/5/4/4/3 

B. French Press, standing, EZ bar.  1 rest-pause set: 8RM plus volume to 24 reps e.g. 8/5/4/4/3 

Day 4 

A. Standing Barbell Curl.  1 x Rest-Pause Set: 8RM plus volume to 24 reps  e.g. 8/5/4/4/3 

B. Triceps Extension, Decline, DB  1 x Rest-Pause Set. 8RM plus volume to 24 reps  e.g. 8/5/4/4/3 

Day 5 

A. Scot Curl, Thick bar.  1 x Rest-Pause set: 8RM plus volume to 24 reps  

B. Tate Press, Lying, DB  1 x Rest-Pause set, 8RM plus volume to 24 reps  

Day 6 

A. Standing Cable Curl  1 x Rest-Pause set: 12RM plus volume to 36 reps  e.g. 12/10/8/6 

B. Triceps Pressdown. Standing, high pulley. 1 x Rest-Pause set: 12RM plus volume to 36 reps  e.g. 12/10/8/6  

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