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what do you guys think about this?
Since this is an all-day program, you might want to do it on a Saturday so that nothing else will interfere with your training and eating. This will also give you Sunday to recuperate.
• The nutritional program that accompanies the training is very important, and you'll need to eat low-glycemic index foods all day until you're done (I'll give some suggestions later on in this article).
• In order to make things move more smoothly, you may want to prepare your food ahead of time so that nothing interferes with the tight training and eating schedule.
• Given that this program requires you to work arms several times in one day, it might be best if you do it at home. After all, it might be stressful or mentally draining to hang around the gym all day long. That's why the program I've designed requires only very basic equipment, like a bench, dumbbells, and a barbell. (The dumbbells should be adjustable so you can accommodate the different rep brackets. If you have fixed-weight dumbbells, you might want to use PlateMates to fine-tune the load.)
Here's the program, including scheduled meals:
The One-Day Arm Cure Program
7:30 Breakfast
• 1 lean steak
• 2 poached eggs
• 1 slice of whole grain bread
• 1 orange
• 1 teaspoon of flax seed oil
• 3 g of vitamin C
• 1 multi-vitamin-mineral tablet
8:30 Neurotransmitter Boost
• 1 serving of Power Drive™
9:00 Program A
• Seated Zottman Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• Pronating Dumbbell Extensions: 6-8 reps on a 501 tempo
• Rest 90 seconds
• Seated Zottman Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• Pronating Dumbbell Extensions: 6-8 reps on a 501 tempo
9:30 Program B
• Incline Dumbbell Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• California Press: 6-8 reps on a 501 tempo
• Rest 90 seconds
• Incline Dumbbell Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• California Press: 6-8 reps on a 501 tempo
10:00 Program A
• Seated Zottman Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• Pronating Dumbbell Extensions: 6-8 reps on a 501 tempo
• Rest 90 seconds
• Seated Zottman Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• Pronating Dumbbell Extensions: 6-8 reps on a 501 tempo
10:30 Program B
• Incline Dumbbell Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• California Press: 6-8 reps on a 501 tempo
• Rest 90 seconds
• Incline Dumbbell Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• California Press: 6-8 reps on a 501 tempo
10:45 Recovery Snack
• 1 serving of a meal replacement drink such as GROW!™, in water, with 5 g of glutamine powder added
11:00 Program A
• Seated Zottman Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• Pronating Dumbbell Extensions: 6-8 reps on a 501 tempo
• Rest 90 seconds
• Seated Zottman Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• Pronating Dumbbell Extensions: 6-8 reps on a 501 tempo
11:30 Program B
• Incline Dumbbell Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• California Press: 6-8 reps on a 501 tempo
• Rest 90 seconds
• Incline Dumbbell Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• California Press: 6-8 reps on a 501 tempo
12:00 Lunch
• 2 chicken breasts
• 1 mixed greens salad
• 1 yam
• 1 teaspoon of flax seed oil
• 3 g of vitamin C
• 1 multi-vitamin-mineral tablet
1:30 Program A
NOTE: Reps and tempo change from the morning's training.
• Seated Zottman Curls: 8-10 reps on a 302 tempo
• Rest 75 seconds
• Pronating Dumbbell Extensions: 10-12 reps on a 302 tempo
• Rest 75 seconds
• Seated Zottman Curls: 8-10 reps on a 302 tempo
• Rest 75 seconds
• Pronating Dumbbell Extensions: 10-12 reps on a 302 tempo
2:00 Neurotransmitter Boost
• 1 serving of Power Drive™
2:00 Program B*
NOTE: Reps and tempo change from the morning's training.
• Incline Dumbbell Curls: 8-10 reps on a 302 tempo
• Rest 75 seconds
• California Press: 10-12 reps on a 302 tempo
• Rest 75 seconds
• Incline Dumbbell Curls: 8-10 reps on a 302 tempo
• Rest 75 seconds
• California Press: 10-12 reps on a 302 tempo
*If you're like most people, you'll hit a "wall" about this time—it's what marathoners call "bonking." Of course, you'll have to remember that "riches go to the strong" and keep going. Power Drive should really help you maintain your strength and mental focus.
2:30 Program A
• Seated Zottman Curls: 8-10 reps on a 302 tempo
• Rest 75 seconds
• Pronating Dumbbell Extensions: 10-12 reps on a 302 tempo
• Rest 75 seconds
• Seated Zottman Curls: 8-10 reps on a 302 tempo
• Rest 75 seconds
• Pronating Dumbbell Extensions: 10-12 reps on a 302 tempo
3:00 Program B
• Incline Dumbbell Curls: 8-10 reps on a 302 tempo
• Rest 75 seconds
• California Press: 10-12 reps on a 302 tempo
• Rest 75 seconds
• Incline Dumbbell Curls: 8-10 reps on a 302 tempo
• Rest 75 seconds
• California Press: 10-12 reps on a 302 tempo
3:15 Mid-Afternoon Snack
• 1 serving of GROW!™ (or other meal replacement drink)
• 1 low-glycemic index fruit, like an orange or a pear
3:30 Program A (High Reps)
• Seated Zottman Curls: 12-15 reps on a 201 tempo
• Rest 60 seconds
• Pronating Dumbbell Extensions: 15-20 reps on a 201 tempo
• Rest 75 seconds
• Seated Zottman Curls: 12-15 reps on a 201 tempo
• Rest 60 seconds
• Pronating Dumbbell Extensions: 15-20 reps on a 201 tempo
4:00 Program B (High Reps)
• Incline Dumbbell Curls: 12-15 reps on a 201 tempo
• Rest 60 seconds
• California Press: 15-20 reps on a 201 tempo
• Rest 60 seconds
• Incline Dumbbell Curls: 12-15 reps on a 201 tempo
• Rest 60 seconds
• California Press: 15-20 reps on a 201 tempo
4:30 Program A (High Reps)
• Seated Zottman Curls: 12-15 reps on a 201 tempo
• Rest 60 seconds
• Pronating Dumbbell Extensions: 15-20 reps on a 201 tempo
• Rest 75 seconds
• Seated Zottman Curls: 12-15 reps on a 201 tempo
• Rest 60 seconds
• Pronating Dumbbell Extensions: 15-20 reps on a 201 tempo
5:00 Program B (High Reps)
• Incline Dumbbell Curls: 12-15 reps on a 201 tempo
• Rest 60 seconds
• California Press: 15-20 reps on a 201 tempo
• Rest 60 seconds
• Incline Dumbbell Curls: 12-15 reps on a 201 tempo
• Rest 60 seconds
• California Press: 15-20 reps on a 201 tempo
5:15 Snack
• 2 low-glycemic index fruits, like oranges or pears
5:30 Giant Set (High Reps)
• Seated Zottman Curls: 12-15 reps on a 201 tempo
• Rest 0 seconds
• Pronating Dumbbell Extensions: 15-20 reps on a 201 tempo
• Rest 0 seconds
• Incline Dumbbell Curls: 12-15 reps on a 201 tempo
• Rest 0 seconds
• California Press: 15-20 reps on a 201 tempo
• Rest 120 seconds
• Seated Zottman Curls: 12-15 reps on a 201 tempo
• Rest 0 seconds
• Pronating Dumbbell Extensions: 15-20 reps on a 201 tempo
• Rest 0 seconds
• Incline Dumbbell Curls: 12-15 reps on a 201 tempo
• Rest 0 seconds
• California Press: 15-20 reps on a 201 tempo
6:00 First Recovery Feeding
• 2 servings of creatine, mixed with grape juice
• 20 g branch chain amino acids
• 2 g of vitamin C
• 4 tablets of Champion Nutrition OxyPro
• 800 mg of phosphatidyl serine
7:00 Second Recovery Feeding
Blender drink consisting of:
• 1 GROW!™ (or other meal replacement drink)
• 125 g of carb powder
• 10 g of creatine
• 20 g of glutamine
7:30 Now that your warmup's over, it's time to get down to the real workout...nawww, just kidding. It's over. You survived. Slap yourself on the back, if you can.
Since this is an all-day program, you might want to do it on a Saturday so that nothing else will interfere with your training and eating. This will also give you Sunday to recuperate.
• The nutritional program that accompanies the training is very important, and you'll need to eat low-glycemic index foods all day until you're done (I'll give some suggestions later on in this article).
• In order to make things move more smoothly, you may want to prepare your food ahead of time so that nothing interferes with the tight training and eating schedule.
• Given that this program requires you to work arms several times in one day, it might be best if you do it at home. After all, it might be stressful or mentally draining to hang around the gym all day long. That's why the program I've designed requires only very basic equipment, like a bench, dumbbells, and a barbell. (The dumbbells should be adjustable so you can accommodate the different rep brackets. If you have fixed-weight dumbbells, you might want to use PlateMates to fine-tune the load.)
Here's the program, including scheduled meals:
The One-Day Arm Cure Program
7:30 Breakfast
• 1 lean steak
• 2 poached eggs
• 1 slice of whole grain bread
• 1 orange
• 1 teaspoon of flax seed oil
• 3 g of vitamin C
• 1 multi-vitamin-mineral tablet
8:30 Neurotransmitter Boost
• 1 serving of Power Drive™
9:00 Program A
• Seated Zottman Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• Pronating Dumbbell Extensions: 6-8 reps on a 501 tempo
• Rest 90 seconds
• Seated Zottman Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• Pronating Dumbbell Extensions: 6-8 reps on a 501 tempo
9:30 Program B
• Incline Dumbbell Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• California Press: 6-8 reps on a 501 tempo
• Rest 90 seconds
• Incline Dumbbell Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• California Press: 6-8 reps on a 501 tempo
10:00 Program A
• Seated Zottman Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• Pronating Dumbbell Extensions: 6-8 reps on a 501 tempo
• Rest 90 seconds
• Seated Zottman Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• Pronating Dumbbell Extensions: 6-8 reps on a 501 tempo
10:30 Program B
• Incline Dumbbell Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• California Press: 6-8 reps on a 501 tempo
• Rest 90 seconds
• Incline Dumbbell Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• California Press: 6-8 reps on a 501 tempo
10:45 Recovery Snack
• 1 serving of a meal replacement drink such as GROW!™, in water, with 5 g of glutamine powder added
11:00 Program A
• Seated Zottman Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• Pronating Dumbbell Extensions: 6-8 reps on a 501 tempo
• Rest 90 seconds
• Seated Zottman Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• Pronating Dumbbell Extensions: 6-8 reps on a 501 tempo
11:30 Program B
• Incline Dumbbell Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• California Press: 6-8 reps on a 501 tempo
• Rest 90 seconds
• Incline Dumbbell Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• California Press: 6-8 reps on a 501 tempo
12:00 Lunch
• 2 chicken breasts
• 1 mixed greens salad
• 1 yam
• 1 teaspoon of flax seed oil
• 3 g of vitamin C
• 1 multi-vitamin-mineral tablet
1:30 Program A
NOTE: Reps and tempo change from the morning's training.
• Seated Zottman Curls: 8-10 reps on a 302 tempo
• Rest 75 seconds
• Pronating Dumbbell Extensions: 10-12 reps on a 302 tempo
• Rest 75 seconds
• Seated Zottman Curls: 8-10 reps on a 302 tempo
• Rest 75 seconds
• Pronating Dumbbell Extensions: 10-12 reps on a 302 tempo
2:00 Neurotransmitter Boost
• 1 serving of Power Drive™
2:00 Program B*
NOTE: Reps and tempo change from the morning's training.
• Incline Dumbbell Curls: 8-10 reps on a 302 tempo
• Rest 75 seconds
• California Press: 10-12 reps on a 302 tempo
• Rest 75 seconds
• Incline Dumbbell Curls: 8-10 reps on a 302 tempo
• Rest 75 seconds
• California Press: 10-12 reps on a 302 tempo
*If you're like most people, you'll hit a "wall" about this time—it's what marathoners call "bonking." Of course, you'll have to remember that "riches go to the strong" and keep going. Power Drive should really help you maintain your strength and mental focus.
2:30 Program A
• Seated Zottman Curls: 8-10 reps on a 302 tempo
• Rest 75 seconds
• Pronating Dumbbell Extensions: 10-12 reps on a 302 tempo
• Rest 75 seconds
• Seated Zottman Curls: 8-10 reps on a 302 tempo
• Rest 75 seconds
• Pronating Dumbbell Extensions: 10-12 reps on a 302 tempo
3:00 Program B
• Incline Dumbbell Curls: 8-10 reps on a 302 tempo
• Rest 75 seconds
• California Press: 10-12 reps on a 302 tempo
• Rest 75 seconds
• Incline Dumbbell Curls: 8-10 reps on a 302 tempo
• Rest 75 seconds
• California Press: 10-12 reps on a 302 tempo
3:15 Mid-Afternoon Snack
• 1 serving of GROW!™ (or other meal replacement drink)
• 1 low-glycemic index fruit, like an orange or a pear
3:30 Program A (High Reps)
• Seated Zottman Curls: 12-15 reps on a 201 tempo
• Rest 60 seconds
• Pronating Dumbbell Extensions: 15-20 reps on a 201 tempo
• Rest 75 seconds
• Seated Zottman Curls: 12-15 reps on a 201 tempo
• Rest 60 seconds
• Pronating Dumbbell Extensions: 15-20 reps on a 201 tempo
4:00 Program B (High Reps)
• Incline Dumbbell Curls: 12-15 reps on a 201 tempo
• Rest 60 seconds
• California Press: 15-20 reps on a 201 tempo
• Rest 60 seconds
• Incline Dumbbell Curls: 12-15 reps on a 201 tempo
• Rest 60 seconds
• California Press: 15-20 reps on a 201 tempo
4:30 Program A (High Reps)
• Seated Zottman Curls: 12-15 reps on a 201 tempo
• Rest 60 seconds
• Pronating Dumbbell Extensions: 15-20 reps on a 201 tempo
• Rest 75 seconds
• Seated Zottman Curls: 12-15 reps on a 201 tempo
• Rest 60 seconds
• Pronating Dumbbell Extensions: 15-20 reps on a 201 tempo
5:00 Program B (High Reps)
• Incline Dumbbell Curls: 12-15 reps on a 201 tempo
• Rest 60 seconds
• California Press: 15-20 reps on a 201 tempo
• Rest 60 seconds
• Incline Dumbbell Curls: 12-15 reps on a 201 tempo
• Rest 60 seconds
• California Press: 15-20 reps on a 201 tempo
5:15 Snack
• 2 low-glycemic index fruits, like oranges or pears
5:30 Giant Set (High Reps)
• Seated Zottman Curls: 12-15 reps on a 201 tempo
• Rest 0 seconds
• Pronating Dumbbell Extensions: 15-20 reps on a 201 tempo
• Rest 0 seconds
• Incline Dumbbell Curls: 12-15 reps on a 201 tempo
• Rest 0 seconds
• California Press: 15-20 reps on a 201 tempo
• Rest 120 seconds
• Seated Zottman Curls: 12-15 reps on a 201 tempo
• Rest 0 seconds
• Pronating Dumbbell Extensions: 15-20 reps on a 201 tempo
• Rest 0 seconds
• Incline Dumbbell Curls: 12-15 reps on a 201 tempo
• Rest 0 seconds
• California Press: 15-20 reps on a 201 tempo
6:00 First Recovery Feeding
• 2 servings of creatine, mixed with grape juice
• 20 g branch chain amino acids
• 2 g of vitamin C
• 4 tablets of Champion Nutrition OxyPro
• 800 mg of phosphatidyl serine
7:00 Second Recovery Feeding
Blender drink consisting of:
• 1 GROW!™ (or other meal replacement drink)
• 125 g of carb powder
• 10 g of creatine
• 20 g of glutamine
7:30 Now that your warmup's over, it's time to get down to the real workout...nawww, just kidding. It's over. You survived. Slap yourself on the back, if you can.
