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Intense Arm Workout for Mass

Are you trying to build big arms... but you're frustrated because you're NOT getting the results you want? If so, I've got great news for you...

Bodybuilding Historian Rediscovers Lost Secrets of Building Huge Arms Fast

These Awesome Old School Arm Building Secrets Can Add Up To 2 Inches To Your Arms In Only 8 Weeks!

Go to Old School Arm Workouts

Bodybuilding and Fitness Newsletter 11/1/2017

Guns to the Head Arms Workout

So you want to build better guns, and what better way to do so than with an all-out, gun-to-the-head style of working out. You can shock your arms into some nice new growth with the right type of routine, and here is an extreme routine for arm growth.


Up and Down the Rack Dumbbell Curls

For this hard core exercise you start with a modest dumbbell load such as 20 pounds, perform 8 reps of the curl, then move up to the next set of dumbbells. Keep going up the rack until you can only get six reps in good form. But you are not done yet. You have to go back down the rack, performing as many reps as you can get with each dumbbell until you reach your starting weight. Your arms will build up a huge burn from this rack work.


The other hard core biceps exercise is 21's, which is a compilation of three sets of 7 reps wrapped into one big exercise. Start with partial curls, curling up to the halfway point for 7 reps, then switch and curl from the halfway point up to the top of the move for seven more reps, and finally finish up with 7 full sets. After rack work, it will be impressive if you can get through even two sets of this exercise.


Hi Rep Dips

Get your triceps going with high repetition dips. Use bodyweight, and aim at high rep sets - as in 20-25 reps per set. Perform five of these, and if you drop down into a lower rep range don't give up but keep going until you have all five sets. By the fifth set your arms should be pretty shaky. However, continue to focus on good form, going all the way down and all the way up.

One Arm Cable Pushdown

Finish up your killer arm routine with one-arm cable pushdowns. You can concentrate on each arm and really get a huge pump in the arms. Perform four sets of 15 reps for each arm and get a good range of motion. Use a palms up starting point for an ultimate contraction on the back end.

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