8week Arm Workout

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8-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 to
know 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 the
name biceps from bi- [two] and caput [head]),
a short head and long head. The muscle is attached to
the scapula at two points of the bone called the cora-
coid process (short head) and the glenoid cavity (long
head). The biceps runs down the humerus bone and
inserts on the radius bone near the elbow joint (see
diagram) at a point called the radial tuberosity. The
biceps anatomical purpose is to ex the elbow and
supinate the forearm. If you put your hand on your
biceps and turn your palm up (or supinate it), you
can feel your biceps ex. Then turn your palm the
opposite 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 medial
head. 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 (see
diagram). Its anatomical purpose is to extend the elbow
joint, in the way that a boxer throws a jab.
-1-
This is our rst (but not our last) e-booklet that will take you above and beyond being simply another guy
in the gym. Tell your training partner to jump on board or get left behind because youve now got an ace
up your sleeve thatll take your results to another level.
By
Darrin Pickard, B.A. Kinesiology & Health Sciences (Hons.)
Front View
Biceps
Scapula
Humerus
Biceps
brachii:
Long head
Short head
Radius
Ulna

Rear View
Triceps
Scapula
Triceps
brachii:
Lateral head
Long head
Medial head
Humerus
Radius
Ulna
(under Long head)

-2-
The basic composition of skeletal muscle can be
visualized as groupings of bers contained within an
overcoat, if you will. This overcoat called the
epimysium can stretch quite a bit, and this allows
for movement and growth of the bers of each
muscle.
The basic progression of an increase in the size of
a muscle involves an adaptation of the bers of the
muscle to a continuous and varied workload (e.g.,
regular weight training). Throughout your lifetime,
the number of bers that we have normally stays
the same. However, by doing regular weight training
with a progression in the amount, weights used, or
type of workouts you do the bers of the muscle
adapt to an increased workload by becoming thicker.
As the bers that make up each muscle grow,
obviously the size of an overall muscle itself will
increase. 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 as
Muscular as Possible
If you want your arms (and your whole body) to look in peak condition, it really helps if you are
lean. Watching the foods you eat, following a regular cardio program of at least 30 minutes of cardio
3 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 lean
muscle 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 have
more 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 for
your muscles (and all other cells of the body) is complex. Your body maintains sugars in the blood
called glucose and stores sugars in tissues as glycogen. These two forms of sugar are the result of
the digestion and absorption of carbohydrates that you take in through your diet. These are the most
rapidly 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 body
starts 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

-3-
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 and
ultimately grow.
Pre-workout meal:
Between one and two hours before your workout, you want to make sure that you are
getting 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 listed
above, and low in simple carbs and saturated fats. The total calorie count for this meal
should be no more than 350 to 400 calories, as any more than this may leave you
feeling 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 Carb
Control for a source of high-quality creatine supplementation. If you are not
familiar with this fundamental musclebuilding formula, go to muscletech.com to nd
out 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 as
a source of quality protein (if you havent supplemented with NITRO-TECH during
your 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 in
the 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 from
your 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-burning
training zone for the cardio plan that youll be combining with the arm workout detailed on page 4.
-4-
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 rest
times. Additionally, the last page of the document shows you how to perform the exercises in case you
arent already familiar with them. Choose your weights based on the information provided, rest 45 to 90
seconds between sets, and make sure youre getting the specied amount of rest between arm workouts.
-5-
Week 1 - Arm Workout 1
Biceps 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 8
inches apart)
N/A 3 (8,10,12)
Rest at least 2 days before you do Arm Workout 2.
Dips N/A 3 (10,12,12)
inches 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 increase
in weights you will choose for the exercises below should follow a 2 to 10 % increase per week for the rst
4 weeks. Base this 2 to 10 % increase on the weights you are currently working with in your existing
program.
-6-
Dips N/A 3 (10,12,12)
inches apart)
N/A 3 (10,10,10)
Dips N/A 3 (10,12,10)
inches apart)
N/A 3 (10,12,10)
-7-
Dips N/A 3 (10,12,12)
inches apart)
N/A 3 (12,12,10)
Standing EZ Barbell Curls 4 (10,12,12,10)
Dips N/A 4 (10,10,10,10)
inches apart)
N/A 3 (12,12,10)
-8-
Single-Arm Cable Biceps Curls 4 (10,10,12,8)
Lying Triceps Extensions 4 (10,10,10,10)
Dips N/A 3 (12,12,10)
inches apart)
N/A 4 (10,10,12,10)
Seated Dumbell Curls 4 (10,12,12,10)
Dips N/A 3 (12,12,12)
inches apart)
N/A 4 (12,12,12,10)
-9-
The Exercises Phase 2 of 2
Biceps:
Seated Dumbell Curls
Standing EZ Barbell Curls

Triceps:
The Workouts
Phase 2: This phase will help you increase your muscular endurance and ne-tune the muscle youve
worked on building over the past four weeks. Your choice of weights for this phase should be approximately
25 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)
Standing EZ Barbell Curls 3 (10, 12,12)
Dips N/A 3 (12,12,12)
inches apart)
N/A 3 (12,12,10)
Dips N/A 3 (12,12,12)
inches apart)
N/A 3 (10,12,12)
-10-
Dips N/A 3 (12,12,12)
inches apart)
N/A 3 (12,12,12)
Dips N/A 3 (12,12,12)
inches apart)
N/A 4 (12,12,12,10)
-11-
Dips N/A 4 (12,12,12,12)
inches apart)
N/A 4 (12,12,12,12)
Dips N/A 4 (12,12,12,12)
inches apart)
N/A 4 (12,15,15,12)
-12-
Dips N/A 4 (12,12,15,15)
inches apart)
N/A 4 (12,15,12,15)
Dips N/A 4 (12,12,15,15)
inches apart)
N/A 4 (12,15,15,15)
-13-
Biceps Exercises:
Seated Dumbell Curls Standing EZ Barbell 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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Hydroxycut.

), and training with weights 4 or 5 times

60 minutes before your pre-workout meal.

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