8Week Arm Workout

8/12/2019 8Week Arm Workout

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Hydroxycut.com8-Week Arm-Training e-Booklet

The Anatomy of the Arm

Before you can piece together any kind of routine that will help you build a great pair of arms, it helps toknow their basic anatomical structure and function, so you can pin-point the muscles working as you train.The biceps and triceps complexes are generally considered to be small muscle groups that, for purposes of

training and improving muscular development, should not be overworked.

The biceps is a muscle with two heads (hence thename biceps from bi- [two] and caput [head]),a short head and long head. The muscle is attached tothe scapula at two points of the bone called the cora-coid process (short head) and the glenoid cavity (longhead). The biceps runs down the humerus bone andinserts on the radius bone near the elbow joint (seediagram) at a point called the radial tuberosity. The

biceps anatomical purpose is to ex the elbow andsupinate the forearm. If you put your hand on your

biceps and turn your palm up (or supinate it), youcan feel your biceps ex. Then turn your palm theopposite way, and you will feel it relax again.

The triceps muscle is a muscle with (you guessed it)three heads: a lateral head, a long head, and a medialhead. The muscle is attached at the scapula (long head)and at the top of the humerus (lateral and medial head)and inserts at the ulna bone near the elbow joint (seediagram). Its anatomical purpose is to extend the elbow

joint, in the way that a boxer throws a jab.

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This is our rst (but not our last) e-booklet that will take you above and beyond being simply another guyin the gym. Tell your training partner to jump on board or get left behind because youve now got an aceup your sleeve thatll take your results to another level.

ByDarrin Pickard, B.A. Kinesiology & Health Sciences (Hons.)

Front View

Biceps

Scapula

Humerus

Bicepsbrachii:Long headShort head

RadiusUlna

Rear View

TricepsScapula

Tricepsbrachii:Lateral headLong headMedial head

Humerus

RadiusUlna

(under Long head)


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8-Week Arm-Training e-Booklet

The basic composition of skeletal muscle can bevisualized as groupings of bers contained within an

overcoat, if you will. This overcoat called theepimysium can stretch quite a bit, and this allowsfor movement and growth of the bers of eachmuscle.

The basic progression of an increase in the size ofa muscle involves an adaptation of the bers of themuscle to a continuous and varied workload (e.g.,regular weight training). Throughout your lifetime,the number of bers that we have normally staysthe same. However, by doing regular weight training

with a progression in the amount, weights used, ortype of workouts you do the bers of the muscleadapt to an increased workload by becoming thicker.As the bers that make up each muscle grow,obviously the size of an overall muscle itself willincrease. Hence you get a larger muscle.

There are multiple other factors that will inuence muscle growth, but as it relates to weight training,this is a basic summary of what happens when you follow a workout program.

The Basic Progression of Decreasing Bodyfat to Help Your Arms Appear asMuscular as Possible

If you want your arms (and your whole body) to look in peak condition, it really helps if you arelean. Watching the foods you eat, following a regular cardio program of at least 30 minutes of cardio3 times per week (supplemented with HYDROXYCUT ), and training with weights 4 or 5 times

per week is one of the optimal ways to help yourself shed some weight and add muscle. Adding leanmuscle to your arms (and your entire body) can help keep your metabolism high and can help you

burn more calories on a daily basis. This is because muscle requires fuel to work, and if you havemore muscle, obviously youll need more fuel (i.e., calories in the form of sugars [carbs], fats, and

proteins) to help you progress through your workouts.

The process by which your body converts carbs, fats, and protein into a useable energy source foryour muscles (and all other cells of the body) is complex. Your body maintains sugars in the bloodcalled glucose and stores sugars in tissues as glycogen. These two forms of sugar are the result ofthe digestion and absorption of carbohydrates that you take in through your diet. These are the mostrapidly available sources of energy for the body, as they are quite easily converted into energy. How-ever, the sugar stores can be depleted relatively fast (there are 4 kcal in 1 gram of carbohydrates).When sugar stores are decreased in the body due to exercise (or are limited in your diet), the bodystarts to use more of the second most readily available energy source, fats. Free fatty acids are fats

The Basic Progression of Increasing Muscle Size and Strength through Weight Training

Muscle Section

Tendon

Bone

Muscle Fiber

Epimysium


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Understanding the Importance of Pre- and Post-Workout Nutrition

While a well-planned workout that is executed correctly is vital to developing a great pair of arms, providing your body with adequate nutrition is equally important to help yourself recover andultimately grow.

Pre-workout meal:Between one and two hours before your workout, you want to make sure that you aregetting a meal containing proteins , unsaturated fats , and complex carbohydrates . Try to avoid eating a lot of food, but ensure that the food is rich in the nutrients listedabove, and low in simple carbs and saturated fats. The total calorie count for this mealshould be no more than 350 to 400 calories, as any more than this may leave youfeeling sluggish or bloated when it comes time to work out.

Pre-workout supplementation:

Take one serving of HYDROXYCUT 60 minutes before your pre-workout meal.

In-Workout supplementation (optional):For a twist on supplementation, sip on a cold NITRO-TECH Ready-To-Drink shake(RTD) as you progress through your workout. If you want to learn more about the

NITRO-TECH line of protein supplements, go to muscletech.com .

Post-workout supplementation (recommended):Immediately following your workout, take a serving of CELL-TECH CarbControl for a source of high-quality creatine supplementation. If you are notfamiliar with this fundamental musclebuilding formula, go to muscletech.com to ndout if CELL-TECH is an extra edge you may want to add to your supplementation

plan. Also have a serving of NITRO-TECH within 45 minutes after your workout asa source of quality protein (if you havent supplemented with NITRO-TECH duringyour workout).

Post-workout meal:Your post-workout meal can include your serving of NITRO-TECH as a beverage.Ensure you are getting some additional sources of complex carbohydrates and

in the blood, while stored fats are called triglycerides. Fats are not as easily converted to energy inthe body as sugars are, but are a longer lasting source of energy (9 kcal in 1 gram of fat).

In order to help reduce bodyfat from your current levels, you must decrease your caloric intake and/or increase your activity level to a point where youre using more calories than you are getting fromyour diet. This will help to force your body to tap into your fat stores as a secondary source of fuel.Use our Target Heart Rate calculator to get a better understanding of your optimal fat-burningtraining zone for the cardio plan that youll be combining with the arm workout detailed on page 4.
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There you have it. Some basic information on the structure of the arm, how the muscles grow, how the body can decrease fat stores, and some guidelines on eating for results. The rest of this e-booklet provides a detailed 8-week arm-training routine providing specics on exercises, sets, reps, and resttimes. Additionally, the last page of the document shows you how to perform the exercises in case youarent already familiar with them. Choose your weights based on the information provided, rest 45 to 90seconds between sets, and make sure youre getting the specied amount of rest between arm workouts.


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Week 1 - Arm Workout 1Biceps Exercises Weight (lbs.) Working Sets (reps per set)Seated Dumbell Curls 3 (10,10,10)Standing EZ Barbell Curls 3 (10,10,10)Single-Arm Cable Biceps Curls 3 (10,10,10)

Triceps Exercises Working Sets (reps per set)

Lying Triceps Extensions 3 (10,10,10)Dips N/A 3 (10,12,10)Push-Ups (narrow hand position between 4 and 8inches apart)

N/A 3 (8,10,12)

Rest at least 2 days before you do Arm Workout 2.

Week 1 - Arm Workout 2Biceps Exercises Weight (lbs.) Working Sets (reps per set)

Seated Dumbell Curls 3 (10,10,10)Standing EZ Barbell Curls 3 (10,10,12)Single-Arm Cable Biceps Curls 3 (12,12,10)

Triceps Exercises Working Sets (reps per set)Lying Triceps Extensions 3 (10,10,10)Dips N/A 3 (10,12,12)Push-Ups (narrow hand position between 4 and 8inches apart)

N/A 4 (10,10,12,10)

The Exercises Phase 1 of 2

Biceps:

Seated Dumbell Curls Standing EZ Barbell Curls Single-Arm Cable Biceps Curls

Triceps:

Lying Triceps Extensions Dips Push-Ups (narrow hand position between

4 and 8 inches apart)

The Workouts

Phase 1: This phase will help to add some lean muscle and improve your overall arm strength. The increasein weights you will choose for the exercises below should follow a 2 to 10 % increase per week for the rst4 weeks. Base this 2 to 10 % increase on the weights you are currently working with in your existing

program.
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Triceps Exercises Working Sets (reps per set)Lying Triceps Extensions 3 (10,12,12)

Dips N/A 3 (10,12,12)Push-Ups (narrow hand position between 4 and 8inches apart)

N/A 3 (10,10,10)





N/A 3 (10,12,10)


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N/A 3 (12,12,10)


Week 3 - Arm Workout 2Biceps Exercises Weight (lbs.) Working Sets (reps per set)Seated Dumbell Curls 3 (10,12,12)Standing EZ Barbell Curls 4 (10,12,12,10)Single-Arm Cable Biceps Curls 3 (10,12,12)


Dips N/A 4 (10,10,10,10)Push-Ups (narrow hand position between 4 and 8inches apart)

N/A 3 (12,12,10)


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Week 4 - Arm Workout 1Biceps Exercises Weight (lbs.) Working Sets (reps per set)Seated Dumbell Curls 3 (10,12,12)Standing EZ Barbell Curls 4 (10,12,10,10)Single-Arm Cable Biceps Curls 4 (10,10,12,8)

Triceps Exercises Working Sets (reps per set)Lying Triceps Extensions 4 (10,10,10,10)


N/A 4 (10,10,12,10)


Week 4 - Arm Workout 2Biceps Exercises Weight (lbs.) Working Sets (reps per set)Seated Dumbell Curls 4 (10,12,12,10)Standing EZ Barbell Curls 4 (10,12,10,12)Single-Arm Cable Biceps Curls 3 (12,12,12)



N/A 4 (12,12,12,10)


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The Exercises Phase 2 of 2

Biceps:

Seated Dumbell Curls Standing EZ Barbell Curls Single-Arm Cable Biceps Curls

Triceps:

The Workouts

Phase 2: This phase will help you increase your muscular endurance and ne-tune the muscle youveworked on building over the past four weeks. Your choice of weights for this phase should be approximately25 percent lighter than the weights you would normally use for these exercises, as you will be performing a

25 percent higher progressive workload in terms of the number of sets and repetitions during phase 2.


Lying Triceps Extensions Dips Push-Ups (narrow hand position between

4 and 8 inches apart)

Week 5 - Arm Workout 1Biceps Exercises Weight (lbs.) Working Sets (reps per set)Seated Dumbell Curls 3 (12,12,12)Standing EZ Barbell Curls 3 (10, 12,12)Single-Arm Cable Biceps Curls 3 (12,12,12)

Triceps Exercises Working Sets (reps per set)

Lying Triceps Extensions 3 (10,12,12)Dips N/A 3 (12,12,12)Push-Ups (narrow hand position between 4 and 8inches apart)

N/A 3 (12,12,10)

Week 5 - Arm Workout 2Biceps Exercises Weight (lbs.) Working Sets (reps per set)

Seated Dumbell Curls 3 (12,12,12)Standing EZ Barbell Curls 3 (10,12,12)Single-Arm Cable Biceps Curls 3 (12,12,10)

Triceps Exercises Working Sets (reps per set)Lying Triceps Extensions 3 (10,12,12)Dips N/A 3 (12,12,12)Push-Ups (narrow hand position between 4 and 8inches apart)

N/A 3 (10,12,12)
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N/A 3 (12,12,12)

Week 6 - Arm Workout 2Biceps Exercises Weight (lbs.) Working Sets (reps per set)Seated Dumbell Curls 3 (12,12,12)Standing EZ Barbell Curls 3 (12,12,12)Single-Arm Cable Biceps Curls 4 (12,12,12,10)



N/A 4 (12,12,12,10)


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Week 7 - Arm Workout 1Biceps Exercises Weight (lbs.) Working Sets (reps per set)Seated Dumbell Curls 4 (10,12,12,10)Standing EZ Barbell Curls 3 (12,12,12)Single-Arm Cable Biceps Curls 4 (10,12,12,12)



N/A 4 (12,12,12,12)

Week 7 - Arm Workout 2Biceps Exercises Weight (lbs.) Working Sets (reps per set)Seated Dumbell Curls 4 (10,12,12,12)Standing EZ Barbell Curls 4 (10,10,12,12)Single-Arm Cable Biceps Curls 4 (10,12,12,10)



N/A 4 (12,15,15,12)


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N/A 4 (12,15,12,15)




N/A 4 (12,15,15,15)


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Biceps Exercises:

Seated Dumbell Curls Standing EZ Barbell Curls

Single-Arm Cable Biceps Curls

Start Finish Start Finish

Start Finish

Triceps Exercises:

Lying Triceps Extensions Dips

Push-Ups

Start Finish Start Finish

Start Finish

8Week Arm Workout

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