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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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