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2010 POSTER SERIES THE BODY YOU WANT

the big arms workout Scp  bcps ad cps  s ca a-bd  By Alwyn CoSgrove, C.S.C.S. • PhotogrAPh By SCott M cDerMott

the Big ArMS workout ®

Pack on muscle Fast

This arm-expanding workout overloads your biceps and triceps or guaranteed growth. The program is only 2 days a week, because the exercises challenge all the muscles in your body; you’ll need the rest o the week to recover and grow. On the frst day, you’ll ocus on all the common weaknesses that limit your ability to add size to your arms. Day 2’s aggressive approach directly targets your biceps and triceps so you can pack on more muscle. Try this program and you’ll no longer need to make excuses or your upper body.

D  a    d  b   ,    2 dy  . a    x     (d 1   2a d y    2b,  xp)  y p      p. u  pfd   p, , d  pd dd   x dp.

DIReCTIOnS

Want to see more of  the Big Arms Workout? Visit MensHealth. com/bigarms to watch a complete video demonstration of all the exercises in this sleevestretching routine.

WORKOUT A

1

2

Sqa  a 6-c bx  sp ad ab a bab s a ad p a’s ab c sd d [A]. w d   bac, p  s p ad bac, s  ps fad, ad sad [B]. D 3  4 ss f 6 ps ac, s 2 ms b ss.

Pfm s sqc f sd ass  a c bc. D 8 ps f   y as, s 30 scds,  8 ps f  t as, s aa, ad s   ’ cmpd  ss; a’s 1 s. D 3 ss a.

Satch grip dadlift o box

A YTWL dumbbll rais sris

 Y Sa   ams a sa d [A]. ras m  sd  a a 30-d a,  mb sds f  ads fac p [B].

T l  ams a   pams fac fad [A]. ras  ams sa    sds  ’ a sd  [B].

W Bd  bs 90 ds [A]. w ca  bd   bs, as  pp ams   pams fac  f [B].

L l  ams a sa d, pams fac bd  [A]. r  s   sds f  cs [B]. t a  fams p ad bac as fa as  ca [C].

B Offst dumbbll lug hd a dmbb    ad x    sd. l fad     ad    sa ps. D 8 ps  ac sd. rs 1 m; d 3 ss a.

3

4

A Ivrtd row

B T-pushup

ha fm a  ba   bd sa fm ad  as ad  s   f. P  bd p   cs cs  ba. D 3 ss f 8 ps, s 30 scds af ac s.

Assm a psp ps ad p a pa f x dmbbs. l  bd   f [A]. As  ps bac p, a  bd    ad as a dmbb sa ab  sd [B]. eac p, aa  a dc. D 3 ss f 8 ps p sd, s 1 m af ac s.

A Pro cobra

B Farmr’s walk

l facd,  ams a  sds [A], ad  f  ad, cs, ams, ad s [B]. o  ps sd c  f. hd  ps f 3 ms a, s as dd   f fad.

gab a pa f a dmbbs ad a f 30  75 scds. Ma  ad b asp ac dmbb b s d. oc  f  ca   a 75 scds, sc  a s.

A

A A

A

A

A

A

B

B

B

B

B

C B

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B

WORKOUT B

1

A Clos-grip chiup

B Dip

ha fm a ba s a dad p, b p  ads 6  8 cs apa [A]. Pfm a cp [B]. D 1 s ac f 8 ps, 6 ps, ad 4 ps, ad  a as s f as ma as  ca. rs 2 ms af ac s.

gasp  bas f a dp sa ad f sf s  ams a sa. l  bd   pp ams dp js b  bs. D 1 s ac f 8 ps, 6 ps, ad 4 ps, ad 1 as s f as ma as  ca. rs 2 ms af ac s.

2

A Satd rack lockout

B Barbll row

S  a p ac ad s a ba   saf ps a a . Pss  ba ab  ad, ad   bac   ps, p  s   mscs   bm ps. D 3 ss f 8 ps, s 1 m af ac s.

gab a bab js bd sd d ad d  a am’s . t bd a  ps ad s. P  ba   pp abs. D 3 ss f 8 ps, s 1 m af ac s.

3

A Dcli dumbbll tricps xtsio

B Dumbbll curl sris (icli/satd/dcli)

l facp  a dc bc ad d dmbbs   ad   ams sa [A]. l  dmbbs   fams a bd paa   f [B]. D 2 ss f 6  8 ps, ad  1 s f 15 ps. rs 30 scds af ac s.

ts s a -xcs sqc f cs, a pfmd   pams fac fad. D 4  6 ps ac f  c   facp  a c bc [A],  sad  a fa bc [B], ad   facd  a c bc [C]. ta’s 1 s; d 2. rs 30 scds af ac s.

A

 ,    F    F    o    h    C    S    i    B    h    t    e    B

   y     b    s     h    p    a    r    g    o     t    o     h     P

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A

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C