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           FINESS TIP FOR 3/29/2000           
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VINCE GIRONDA'S ROUTINE FOR FAST ARM GROWTH

Get Huge Biceps Building Workout 

1 . 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. 

2. BICEPS EXERCISE: 

Stand in front of the dumbbell rack and pick up a pair of 
15# dumbells. and with palms facing thighs, curl left dumbell 
slowly turning palm up and bending to the left. Watching 
dumbell 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 dumbell simultaneously. As you curl the 
right dumbell, lower the left dumbell back to starting position. 
Counting with your left hand, complete four repeats only. Next 
step: put dumbells 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 
dumbells 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 EXERCISE: 

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).

 
Note: Vince Gironda was know as the "Iron Guru". Bodybuilders 
who have trained at Vince's Gym over the years, have 
included "Body by" Jake Steinman, Lou ("The Incredible Hulk") 
Ferrigno, and even Arnold ("The Terminator") Schwarzenegger. 

Vince also helped the studios whip their stars into shape for 
the movies (he could get an out of shape actor looking like a 
stud in a few weeks time); he helped train the likes of Cher, 
Clint Eastwood, Denzel Washington, James Garner, Brian 
Keith, Tommy Chong (of Cheech & Chong) and Erik Estrada. 

It is said that in the late 1960's, before bodybuilders started to 
abuse steroids, Vince's methods produced more top physique 
stars than any other gym in the world. 

To Get the New Book "The Training and Diet Secrets of Vince 
Gironda  - The Iron Guru" go to
https://www.trulyhuge.com/vincegironda.htm