BIG ARMS, BIGGER YOU!!!!
Ironman Magazine April 1995; Hardgainer column
BY STUART MCROBERT
(this is how I got my 18 inch guns)
Day 1
Squats 2*10-15
Leg Presses(feet close) 1*10-15
Flat-Bench Dumbbell Presses 2*8-10
Low-Incline Close-Grip Bench Presses 1*8****
(use thumbless grip)
High Pulls from the Floor 2*6
Barbell Curls 2*8
after these 10 sets do a calf raise exercise and abdominal exercise,
then go home.
Day 2
Deadlift 3*6
Flat Bench Close-Grip Presses 2*8
Incline Dumbbell Presses 1*10
Close-Grip Pulldowns or undergrip chins 2*8
Overhead Presses 2*8
Alternate Dumbbell Curls 1*Failure
That's 11 sets. Go Home.
****I substituted this exercise for Weighted Feet-Elevated Floor Dips 1*8
****I added the normal grip Bench Press on Day 1, 1*8
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