Gain an Inch on your Arms in 14 Workouts with.....Countdown by David Gentle
A unique sleeve-busting arm pumping routine, guaranteed to please!
It is simple, easy and works. A great innovated arm routine to swell the bi’s
and pump your tri’s Give it a trial and be delighted with your new improved arm
size. There are just four exercises. Follow the plan exactly as laid out. Only
you can decide what poundage or resistance you use making sure it is enough for
the system. Experiment until you find the approximate weights required to
complete ten full range, good style repetitions for your first set, later when
tired you are allowed some flexibility of style to complete the reps. Then take
it from there. Progress i.e. add poundage when your original set up lets you
achieve more than the first set of ten. The secret of this super pump system is
it incorporates opposing muscle groups to fully flood the area, in our case the
biceps and triceps. That is the extensors and flexors of the upper arm. The
rules are NO Rest in between the alternate sets. Only brief rest in between
exercises, judge this by waiting for your breathing to return to normal, and
then go ahead. Ensure FULL extension and contraction, that is exercise the full
range of the muscles being worked. Concentrate upon the actual muscle group, use
visualization to imaging the arms growing.
Train only once every three days. That is two days rest and recover time between each arm-pumping workout. The rest period is when you grow. Too much exercise will wear down the muscles and your energy level. Get the balance right for success. Always ensure safety rules are followed. That is make sure dumbbell collars are fully secure or the apparatus you are training upon is safe. Train in a clear area and be aware of others around you.
Do not add any other exercises to the routine. If you find it easy, then you are not using enough poundage or resistance, or taking too long to rest between reps or sets. Get it right and you positively will not need any other arm exercises. COUNTDOWN 10, 9,8,7,6,5,4,3,2,1
The Routine
Exercise One: One arm dumbbell curl. To stabilize your body, it can help to hold onto a bench or some support with your non-exercising arm. Use sensible exercise style, you are pumping the biceps not proving how much you can one arm clean to the shoulder. Cheats only kid themselves. Curl with one arm the weight to the shoulder in the normal palm upward style to contract the biceps. Lower under control and repeat for ten repetitions. Now switch the dumbbell immediately to the other hand/arm and complete another ten repetitions. Without resting, again switch the dumbbell to the other arm, pumping out perhaps another nine repetitions. Continue in the same fashion swooping the dumbbell from arm to arm, without taking a break until it becomes difficult if not impossible to make the final two repetitions. You have now completed Exercise One. Take a break for just as long as it takes to regain normal breathing, and then advance to the second exercise.
Exercise Two: The single arm triceps stretch overhead with dumbbell (sometimes called the “French Press”). As it suggests, this super concentrated exercise is for the triceps muscles, which make up the main mass of the upper arms and so contribute most to size. The system is exactly the same as for the previous exercise. Make your first set for ten reps, concentrate and use good style, lower weights slowly and alternate the dumbbell from hand to hand, increasing repetitions, governed mainly by the fact that you take no rests in between the sets. You will soon discover that heavy poundages are not required for this exercise, it’s a concentrated pump and a favourite of the champions.
Exercise Three: Having taken you brief break, continue our arm schedule with single arm dumbbell concentration curls. Perform this exercise seated on your exercise bench, use a medium to light dumbbell, probably similar poundage to the previous exercise. With palms upward, curl the dumbbell to the shoulders, thinking one hundred and ten percent biceps. At the top, flexed end of the movement, raise the elbow high to fully contract the biceps. Lower under control and repeat for ten repetitions. Again alternate arm for arm, without respite pumping and pumping blood to the arms until the final reps give you the greatest of challenges to raise the dumbbell to the shoulders.
Finally, we return to the triceps for the ultimate pump, using Exercise Four, the single arm triceps pulley extension. Pulleys are great and almost a pleasure to work with, and this exercise is one of the greatest. Using one arm at a time, with most resting the non-exercising arm on the opposite thigh to maintain balance and allow full effort to be placed in the exercise. Knuckles upward, arm held elbows tight into the mid waist level. Using only triceps power, straighten and stretch the cable until the arm is fully extended and the triceps contracted. Force out ten repetitions, switch arms repeat and following the same principles as above, switching arms and decreasing repetitions, using our countdown system for the final arm pump.
The above routine includes all known systems for growth and size in the fastest period for your upper arms. Do not take our word for it. Give it a trial. Measure your arms before and after the workout, remembering that some pump is maintained and muscle growth assured, as long as you also include the other requisites of bodybuilding; that is. rest and recover time, and optimum nutrition.
Gain an Inch on Your Arms in 14 Workouts with Countdown © Copyright by David Gentle All Rights Reserved