posted February 23, 2000 11:41 AM            

I have been getting many requests for a Good Bi work out well I have a couple for you to try. This one is called 21's many of the guys who have been around know this work out and also know how well it works.

Here is how it works:

take a straight bar and put about 50% of your max weight load on it (this is after you have warmed up your bi's) now in a standing position with the bar extended down do 7 reps half or paralel to the floor and then do 7 more from the paralel position to your chin and then do a full 7 reps from bottom to top, do this for 3 to4 sets your bi's will scream. also here is another one of my favorites, it is called running the rack.
from a standing position go to the 10lbs dumb bells and start your curls for 10 reps, now go to 15lbs and do the same thing on up to your max, then go in reverse back down to 10lbs, do this for 3 sets and you will know you have blasted your Bi's

These are simple workouts with great results, also I have a Bi work out for the hard core it is the 8 hour blast and it works but it does take 8 hours to complete so pack a lunch, if you would like to see my post on this workout let me know.

posted February 23, 2000 02:48 PM            

The 8 hour arm blast, it will put size on!!

save this lift for your day off from work.

HOUR 1: start with dumb bell curls (standing) 50% of your max do 10 reps per arm for 3 sets, then do the same for your Tri's (standing Dumb bell behind the Neck) Tri extensions this set will take no longer then 10 minutes. so now you have a 20 minute rest period (use it because you will need it) at the 1/2 hour mark repeat step one and rest till hour 2.

HOUR 2: No get a straight bar and once again do 50% of your max, in a standing position do 10 reps 3 sets for Bi's and now use the same bar and do standing Tri extensions 10 reps for 3 sets, once again this should only take about 10 minutes and you will have a 20 minute rest period. at the 1/2 hour mark repeat what you just did and rest till hour 3.

HOUR 3: at this point you will start to feel the lift. it is time to do standing hammer curls with 70% your max, shoot for 10 reps but only 2 sets. for Tri's you want to do cable push downs 70% max 10 reps 2 sets. Repeat at 1/2 mark and rest till hour 4

HOUR 4: it is time to do precher curls (straight Bar) place 70% your max wieght on the bar you want to shoot for 10 reps 2 sets. and use the same bar and do seated Tri extensions (behind the Neck) do 10 reps for 2 sets. Repeat at the 1/2 hour mark and rest till hour 5

HOUR 5: Now the hurt starts trust me on this one, but don't stop. it is time for 21's ya hoo, if you look at my above post this lift is explained to you, only do 2 sets of 21's and you want to do lying tri extensions with the ez-curl Bar or I call the pussy Bar for 3 sets. Repeat at 1/2 hour mark and rest till Hour 6

HOUR 6 at this point you want to repeat HOUR 1 but this lift will be your max lift shoot for 5 to 7 reps and do only 2 sets instead of 3. repeat the whole program 1 thru 5 but this will be all max lifts. Do not let the big rest periods fool you this is a hardcore lift you will take at least 7 to 10 days off from Bi's and Tri's. and this lift is for the hardcore. you will make gains from this arm workout if you stick with it. I have done this lift a few times with good results plus it is something new and differant to try.

Die Hard Die Huge!!