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View Full Version : Add to Your Arms in 1 Month



RussianRocket
08-06-2002, 07:16 PM
This is mainly and experiment to see if i can gain 1/2" on my arms within a month. I'm going to follow the program like it was intended ; by itself. I'm still not sure if i'm goin to include pullovers, i'll start doing squats next workout. I kinda forgot to do them today lol. All exercises are done with good ROM.

First set
second set

Preacher Curl : 20x9, 20x8
Machine Curl : 40x8, 35x8
Curl-Grip Chins : 9, 6
Negetive BB Curls: 55x6

Close-Grip Bench Press :55x12, 77x8
Pulley Pushdown :80x8, 90x7
Dips :10, 5
Pulley Pushdown : 90x4, 30x13, 50x8

chris mason
08-06-2002, 10:06 PM
:cool:


Make sure of one thing, make sure to eat sufficient calories to add the mass. More than you are eating now. You need to really pack in the calories for this short term experiment. After the month is over you can back off a bit.

RussianRocket
08-09-2002, 10:40 AM
Preacher Curl : 25x8, 20x10
Machine Curl : 40x8, 35x8
Curl-Grip Chins : 8, 6
Negetive BB Curls: 70x6

Close-Grip Bench Press :70x10, 80x8
Pulley Pushdown :90x10, 90x8
Dips :10, 8
Pulley Pushdown : 100x4, 50x10, 70x6

RussianRocket
08-09-2002, 10:41 AM
I did abs instead of Squats today. I don't know why.

RussianRocket
08-20-2002, 05:49 PM
I should't even post this because it was a total waste of my time. I had 20 minutes and i wasn't familurized witht the gym.

Preacher Curl : 30x7, 25x8
Seated Hammer Curls : 30x8, 25x8
Wide Grip Chin-ups : 8, 6
BB Curls: 50x6

This is all i had time for lol.

Well half way into the program i've gained so far 1/2" on my arms. I'm pleased with the results so far.

chris mason
08-20-2002, 05:59 PM
Excellent! Keep it up!

RussianRocket
08-21-2002, 03:18 PM
Preacher Curl : 25x10, 25x8
Machine Curl : 40x9, 35x8
Curl-Grip Chins : 10, 8
Negetive BB Curls: 65x6

Close-Grip Bench Press :75x12, 85x9
Pulley Pushdown :90x10, 90x8
Dips :10, 5
Pulley Pushdown : 100x4, 50x10, 70x6

Chris do you think this kinda of trainig can be done for other bodyparts? Like legs or Chest.

RussianRocket
08-26-2002, 12:11 PM
*=Imporved
Hammer Curls: 20x10, 30x6
Machine Curl : 40x10, 40x8]*
Curl-Grip Chins : 8, 6
Negetive BB Curls: 65x6

Close-Grip Bench Press :75x12, 85x9
Pulley Pushdown :90x10, 90x9p*
Dips :10, 6*
Pulley Pushdown : 90x4, 40x15, 60x10