|Rod Ferris B.A., CPT(YMCA, ACE) CPAFLA
|Days in Plan
|Rest Between Sets:
|40 Min per session
|Arnold Schwarzenegger had MASSIVE biceps, he has won Mr. Olympia, Mr Universe and now he is the Governator. Most people remember his massive stature, to do this he spent most of his life in the gym. He openly admitted to taking steriods (see above link) and also was born with the right muscle fiber composition to attain such a physique. Not just anyone can get biceps like his but we can try. We have put together a similar bicep workout to his.
Arnolds Bicep Secrets
- Maintain variety in your bicep workout by adding cables, dumbbells and bars.
- During isolation exercises focus on a controlled movement
-Don't let your mind wander
Bicep Supersetting Arnold was the king of supersets. He performed his arm supersets and did 5 of them in one workout keeping a high volume.
Arnolds Bicep WorkoutBelow is a sample of his workout.
A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).
All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:
Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Arnold Schwarzenegger Bicep
|Why do most trainers get their clients to write down their workouts? It is because it works. Recording your workouts allows you to track your progress, determine what is working and track your weight and measurements to see what is giving you results. This is the best $12.00 + shipping you'll ever spend on your body.
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