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           Truly Huge Fitness Tips
         Presented by TrulyHuge.com            
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ARE YOU POSING RIGHT?

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Click here to learn the secrets of winning competitions 
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      FITNESS TIPS FOR 1/3/2001                  
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Arm Training - Super Set Weight Lifting Training
By Dan Gallapoo

I've had quite a few people ask me about arm routines.  It seems 
that anybody who ever picked up a weight at one time or another 
wants big arms.  Here's an example of an arm specialization 
program that has worked well for many hard gainers.

One piece of advice:  When specializing on arms, cut the work 
load back a little bit on the rest of your routine. 

This arm specialization  routine is not an easy one.  We'll be 
using super sets.  If you've never done super sets (one exercise 
right after another, with no rest) then you're in for a treat! 

Superset Workout

This arm routine should be done twice per week and no more.  
I would only recommend staying on this specialization course 
for 4 to 6 weeks maximum.

BICEPS
*Dumbbell Preacher Curls - 1 set for 6 to 8 reps.
*Standing Barbell Curls - 1 set for 6 to 8 reps (a little cheating...
I said a LITTLE, on the last few reps is OK).

Do these 2 exercises with no rest in between.  That will be 
counted as one cycle.  Start with only one cycle. (Super sets 
are very intense!)  The second week do two cycles.  Rest for 
90 seconds between cycles.  The third week do 3 cycles, 
again resting for 90 seconds between cycles.  I would never 
recommend doing more than 3 cycles unless you have very 
good recuperative abilities.

TRICEPS
*Lying Tricep Extension (sometimes called "skull crushers".  
I usually use an EZ bar.) 1 set for 6 to 8 reps.
*Close Grip Bench Presses (just keep using the same 
weight/bar you've been using for the previous exercise.  Do 
as many reps as you can until failure).
*Standing Dumbbell Extension (Please forgive me if that's not 
the correct name for this exercise.
Here's how you do it:  Grab a dumbbell with both hands, lower 
it behind your head, then extend your arms until it's back 
overhead again.) 1 set of 8 to 10 reps.

Do these 3 exercises with no rest in between.  That will be 
counted as one cycle.  Start with only one cycle.  The 
second week do two cycles.  Rest for 90 seconds between 
cycles.  The third week do 3 cycles, again resting for 90 
seconds between cycles.  Once again, never do more than 
3 cycles unless you have very good recuperative abilities.  
If you're a hard gainer then here's a news flash...you DO 
NOT have good recuperative abilities!  So never more 
than 3 cycles, OK? 
___________________________________________

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Neither trulyhuge.com nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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