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           Truly Huge Fitness Tips
         Presented by TrulyHuge.com                  

The Guide Building Muscle While Losing Fat

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     Fitness Tips For 11/23/2005 

Monster Arms Workout

Do not exceed more than 6 sets on the biceps and triceps and keep the 
reps within the range of 6 to 10, increasing the weight each workout 
for maximum results. Strict form is essential, no jerking or swinging 
movements, concentrate on the arm muscles.
Biceps Exercises

Exercise 1 - 21`s

This exercise will give an incredible bicep pump. Start with a lightly 
loaded barbell arms fully extended downwards. Raise the barbell to waist 
height slowly and hold for 1 second, then lower to the starting point. 
Repeat this seven times, on the final rep hold the barbell at waist 
height then raise the barbell to just below the chin hold for 1 second 
then lower to waist height repeat this 7 times. On the final rep lower 
the barbell all the way down to arms fully extended then raise the 
barbell all the way to just under the chin and repeat for 7 reps.

Exercise 2 - Hammer Curls

Lay on a 30 degree inclined bench, use a pair of moderately weighted 
dumbbells heavy enough so as you can just manage 10 reps with full 
effort. Extend your arms fully down and rotate the dumbells so that 
your knuckles are facing forward. Slowly raise and rotate the 
dumbells, as you get to the mid position rotate the dumbells so 
that your palms are facing upward. Raise the dumbells fully and 
hold for a second then lower to the starting position and repeat 
10 times for 3 sets.

Tricep Exercises

Exercise 1 - Close Grip Bench

Lay flat on a bench and use a narrow grip (12 inches apart) on a 
moderately weighted barbell. Lift the barbell off the stands to full
 arm extension slowly lower the barbell to your chest then press 
the barbell to full arm extension tensing the triceps as you do so. 
Repeat this for 8 to 10 reps and for 3 sets.

Exercise 2 - EZ Triceps Extensions
Lay on a flat bench and grasp a moderately weighted EZ bar. Use a 
narrow grip and push the bar to full extension above your chest. 
Keeping your elbows stationery lower the bar until it touches the 
brow of your head. Then keeping your elbows as close together as 
possible press the bar back to the starting position and repeat 
8 to 10 times for 3 sets increasing the weight each time.

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