I NTRO

GOALS O F TH IS EBOO K

TH E ANATO MY O F TH E ARM
-BI CEPS
-TRI CEPS
-BRACH I O RAD IALIS AN D FO REARMS

TRAI N I N G TECH N I QU ES AN D TERM I N O LOGY

-ECCENTRI C VS. CO N CENTRI C
-GIANT SETS
-SU PER SETS
-D RO P SETS
-CO M POU N D SETS
-FAI LU RE TRAI N I N G
-PU M P TRAI N I N G
-FREQU EN CY
-I NTENSITY
-VO LU M E

WO RKOUT SPLIT
-DAY 1 BACK AN D BI CEPS
-DAY 2 CH EST, SH OU LD ERS, AN D TRI CEPS
-DAY 3 LEGS AN D FO REARMS
-DAY 4 BI CEPS, TRI CEPS, AN D ABS

CARD I O I NTEGRATI O N
-LOW I NTENSITY CARD I O
-H I GH I NTENSITY CARD I O

PERI-WO RKOUT N UTRITI O N & SU PPLEM ENTATI O N

-PRE- WO RKOUT N UTRITI O N
-PRE- WO RKOUT SU PPLEM ENTATI O N
-I NTRA- WO RKOUT SU PPLEM ENTATI O N
-POST- WO RKOUT N UTRITI O N
TRACKI N G PROGRESS
-LOG BOO K
-PROGRESS PI CTU RES
-M EASU REM ENTS
-SCALE WEI GHT

REST I NTEGRATI O N
-OVERTRAI N I N G
-SI GNS AN D SYM PTO MS

CO N CLUSI O N

Than k you fo r pu rchasi n g th e EVERY DAY IS ARM DAY

EBOO K! Th is eBoo k is part o f th e, “Every Day is…”
seri es that provi d es a wo rkout plan an d advi ce
fo r bri n gi n g u p laggi n g m uscle grou ps. Th is
parti cu lar eBoo k is focused o n h ow to bu i ld bi gger
arms, wh i le th e oth er eBoo ks i n th is seri es wi ll
focus o n h ow to bu i ld u p oth er laggi n g m uscle
grou ps. Than k you very m uch fo r you r su ppo rt!
I tru ly appreciate it!!

It’s been arou n d 15 years si n ce I started taki n g

th e gym seri ously, an d arou n d 12 years si n ce I got my
fi rst cli ent as a perso nal trai n er. I was n eari n g th e en d
o f h i gh sch oo l wh en I d eci d ed I wanted to pu rsu e perso nal
trai n i n g as a jo b an d career. I th en gai n ed so m e
experi en ce by wo rki n g fo r vari ous large chai n
co rpo rate gyms th rough out my co llege years. It was
d u ri n g that ti m e that I also got m ost o f my experi en ce i n
both stren gth an d physi qu e co m petiti o ns. I was stu dyi n g
busi n ess i n co llege, but soo n realized that I wasn’t very
focused o n sch oo l.
I realized that my focus was m o re o n my co m petitive
career an d my busi n ess as a perso nal trai n er than it
was o n getti n g goo d grad es an d sitti n g th rough bo ri n g
lectu res. I d i d n’t have a passi o n fo r sch oo l, an d I d i d n’t
th i n k that sch oo l had anyth i n g else fo r m e at th e ti m e,
so I d ro pped out an d left my jo b to pu rsu e so m eth i n g
m o re. Th is is wh en i d eci d ed to go all i n fo r BM FIT an d
pu rsu e a career as a private perso nal trai n er/o n li n e
coach. I started BM FIT as a bro ke co llege d ro pout that
had o n ly o n epassi o n i n li fe...th e gym.
I struggled a lot th rough out my co llege years
an d th i n gs d i d n’t co m e fast o r easy wh en I fi rst went all
i n with BM FIT eith er. I spent a lot o f my ti m e focusi n g o n
marketi n g myself an d pro d uci n g quality co ntent to
advertise my servi ces as a perso nal trai n er an d coach.
I was fo rtu nate en ough to have a few i n perso n cli ents
that gen erated en ough m o n ey to pay my bi lls wh i le I
focused my effo rts o n li n e. My o n li n e coach i n g busi n ess
with BM FIT d i d n’t co m e qu i ckly, but I d i d eventually get to
a po i nt wh ere my o n li n e busi n ess too k u p m ost o f my
ti m e. I th en started scali n g back o n i n-perso n trai n i n g
so I cou ld focus o n expan d i n g my bran d an d busi n ess
o n li n e. As my o n li n e presen ce grew over th e years, my
o n li n e coach i n g busi n ess with BM FIT led to eBoo ks,
m erchan d ise, O RI GI N SU PPLEM ENTS, my own gym nam ed
ZOO CU LTU RE , an d a po dcast nam ed CU LTU RE CAST .
I was j ust a ki d with a d ream an d have been able to
make a lot o f my d reams a reality si n ce I fi rst got
i nvo lved i n th is i n dustry over 12 years ago. Th is is why I
always want to spen d th e ti m e to than k each an d every
m em ber o f th e #SQUAD that su ppo rts what I do. I get to
live out my d reams because o f you r su ppo rt an d I’m
tru ly gratefu l fo r that. I stay focused an d m otivated
because I kn ow I n eed to d eliver fo r th e SQUAD!
THAN K YOU!!
 Th e u lti mate goal o f th is eBoo k is very si m ple.
We want to bu i ld bi gger arms as fast as possi ble!
Th ose o f you that have fo llowed my social m ed ia
fo r a wh i le kn ow that I always say, “Every Day is Arm Day”.
You may have also seen #ED IAD posted o n social m ed ia as
well. I realized that everybo dy appreciates so m ebo dy
with bi g arms. It do esn’t matter i f you want to get h uge
o r sh red d ed, o r even i f you were focused o n stren gth
an d ath leti cism, n o bo dy wou ld tu rn down th e o ffer o f
havi n g th e abi lity to have m o re m uscu lar arms.
I feel li ke havi n g bi g arms as a guy is li ke th e
equ ivalent o f a gi rl wanti n g a n i ce butt. I’m 6’3” tall an d
have very lo n g arms, so I had always wanted to have bi g
arms fro m si m ply a perso nal perspective. Th rough out
years o f bei n g frustrated with lack o f progress, I lost
my m i n d o n e day. I d eci d ed that I was go i n g to trai n my
arms i n so m e way every si n gle day that I wo rked out an d
literally try an d fo rce th em to grow. N oth i n g else
seem ed to wo rk so I fi gu red I d i d n’t have anyth i n g to lose.
I m ust’ve mad e an I nstagram post o r m enti o n ed it i n a
YouTu be vi d eo alo n g th e way, but “Every Day is Arm Day”
stuck an d is n ow so m eth i n g that is syn o nym ous with
BM FIT j ust li ke “Let’s Get Better Togeth er.”
What started si m ply as so m ewhat o f a jo ke en d ed
u p bei n g so m eth i n g that actually wo rked out well fo r
m e. I realized that i f I i n creased th e frequ en cy o f my arm
trai n i n g by strategi cally i m plem enti n g exercises at th e
ri ght ti m e, with th e ri ght am ou nt o f rest, an d with th e
pro per i ntensity that I was starti n g to see progress. My
th eo ry is that we trai n i n th e gym to break m uscle down
an d we let it recover an d bu i ld wh i le we rest. I n th eo ry,
we can bu i ld m uscle faster i f we can repeat th e cycle
o f trai n/rest as o ften as possi ble. I realized that i f I
trai n ed too hard o r too frequ ently that th e m uscles i n
my arm d i d n’t get th e chan ce to recover an d th ey
wou ld n’t grow eith er. It too k so m e trial an d erro r but I
soo n started to fi n d a way to i n crease my trai n i n g
frequ en cy wh i le sti ll allowi n g en ough ti m e fo r rest an d
recovery to allow th e m uscle to grow.
 Th is is so m eth i n g that has wo rked very well fo r
my arms an d I have also appli ed it to oth er laggi n g
m uscle grou ps over th e years as well. I have fou n d that
si m ply i n creasi n g th e frequ en cy o f trai n i n g fo r a
speci fi c m uscle with pro per rest an d n utriti o n is th e
qu i ckest way to bu i ld m uscle tissu e. It makes sense
ri ght?? Th e m o re o ften you trai n a m uscle th en th e
bi gger it wi ll be! It really is that si m ple i n co n cept, but
th e challen ge co m es i n payi n g attenti o n to th e type o f
trai n i n g that you do as well as th e am ou nt o f rest you r
bo dy requ i res i n between trai n i n g sessi o ns.
You’ll n oti ce i n th e wo rkout split that I do n ot
trai n every m uscle o f my arm with m u lti ple exercises
every si n gle day. So m e days have m o re d i rect arm wo rk
than oth ers. It’s i m po rtant to recogn ize that we use ou r
arms i n th e gym fo r m ost exercises. Th e arms are
already used to h i gh frequ en cy trai n i n g si m ply with
i n d i rect wo rk o n m ost exercises co m bi n ed with th e dai ly
use o f ou r arms i n regu lar li fe. Th is m eans that th e arms
are already used to recoveri n g with sh o rter rest
peri o ds. I want to maxi m ize th is an d strategi cally place
th e pro per arm exercises with th e ri ght i ntensity i nto
th e wo rkout split so that we wi ll be d i rectly trai n i n g
so m e part o f ou r arm every si n gle wo rkout day. It sh ou ld
be o bvi ous that th is wi ll o n ly wo rk with pro per rest an d
n utriti o n. I wi ll tell you m o re about th ose two key
co m po n ents later i n th is eBoo k.
Overall, i f you haven’t fi gu red it out by n ow, th is
eBoo k is all about bu i ld i n g bi gger arms by trai n i n g th em
every wo rkout day an d i n co rpo rati n g tech n i qu es that I
have perso nally used an d seen progress with i n th e past.
Tu rn back n ow i f you’re o n e o f th ose wei rdo es’ that
do esn’t want bi gger arms. Fo r th e rest o f you that want
bi ceps li ke Arn o ld, let’s carry o n to th e n ext secti o n.

“Throughout years of being frustrated with lack

of progress, I lost my mind one day. I decided that I
was going to train my arms in some way every
single day that I worked out and literally try and
force them to grow.”
 I’ve realized that m ost peo ple do n’t kn ow th e
fu n cti o n an d locati o n o f th e m uscles i n th e arm let
alo n e th e rest o f th e bo dy. Truth fu lly, I do n’t even
kn ow th e nam es o f all th e m uscles i n th e arm o r rest o f
my bo dy, but I do kn ow th e nam es,locati o n, an d fu n cti o n
o f th e i m po rtant su perfi cial bo dybu i ld i n g m uscles. I
wo n’t break down every si n gle little m uscle i n th e arm,
but th ere are a few that you n eed to have a better
u n d erstan d i n g o f befo re you can get th e m ost out o f
th is program. You can’t succeed i n wei ght li fti n g o r
bo dybu i ld i n g i f you do n’t u n d erstan d basi c h u man
anato my an d so m e ki n esi o logy that co m es alo n g with it.
It is i m po rtant to u n d erstan d th e locati o n an d
fu n cti o n o f th e m uscles i n th e arm i f we wish to bu i ld
bi gger arms. I f you can visualize th e locati o n o f th e
m uscles an d you kn ow th ei r fu n cti o n th en you can pay
closer attenti o n to you r fo rm an d tech n i qu e with each
exercise. I f you apply better fo rm an d tech n i qu e to you r
trai n i n g th en I have n o dou bts you wi ll see progress.
Lastly, it is i m po rtant to kn ow th e locati o n an d
fu n cti o n o f th e m uscles to tru ly u n d erstan d h ow to
bu i ld th em. A lot o f peo ple fi gu re out h ow to bu i ld m uscle
but th ey d eci d e to trai n to make a m uscle “loo k” a
certai n way (exam ple: M o re “peak” to th e bi ceps li ke
Arn o ld). Th e truth is that we can’t chan ge th e gen eti c
shape an d “loo k” to ou r m uscles an d ou r physi qu e. All
we can do is make a m uscle bi gger, smaller, o r m o re
d efi n ed by reduci n g bo dy fat an d water. So m e peo ple
do n’t have th e gen eti c pred ispositi o n to make a m uscle
loo k a certai n way. Do n’t let that d iscou rage you an d
i nstead focus o n ad d i n g m uscle an d i m provi n g d efi n iti o n
over ti m e. Lean m uscle loo ks great o n anybo dy
regard less o f th e gen eti c shape o f th e m uscle!
 Lastly, bei n g that th is is #ED IAD th en you n eed to
u n d erstan d that th e arms are h it d i rectly o r i n d i rectly
pretty m uch any ti m e that you exercise. I f you are aware
o f th e i n d i rect wo rk as well as th e d i rect wo rk th en you
can trai n th e m uscles i n you r arms m o re frequ ently
with out i nterru pti n g rest an d growth. Th e m o re o ften
that we can trai n a m uscle an d recover fro m a trai n i n g
sessi o n, th en th e faster that m uscle wi ll grow!

“You can’t succeed in weight lifting or

bodybuilding if you don’t understand basic human
anatomy and some kinesiology that comes along
with it.”
BI CEPS
Let’s start with th e Bi ceps also kn own as th e
“bi ceps brach i i”. Th is is th e m uscle that Arn o ld
Schwarzen egger mad e m ost fam ous with h is trem en dous
bi ceps peak. It’s th e m uscle that, wh en flexed, is th e
u n iversal sym bo l fo r bei n g stro n g o r li fti n g wei ghts.
Soci ety even has a bi ceps flexi n g em oj i fo r ou r smart
ph o n es at th e ti m e o f writi n g th is! Peo ple fro m all walks
o f li fe u n iversally recogn ize so m ebo dy havi n g
i m pressive bi ceps.
Th e bi ceps are located o n th e fro nt o f th e to p
part o f you r arm. Th ey are co n n ected to you r bo dy i n
you r sh ou ld er an d o n you r fo rearm n ear th e elbow. Th e
fu n cti o n o f th e bi ceps is to bri n g th e lower half o f you r
arm closer to th e u pper half o f you r arm (th i n k about
bri n gi n g you r ri ght han d to you r ri ght sh ou ld er fro m
any an gle…you can’t do that with out bi ceps). Th e bi ceps
are used i n all cu rli n g m ovem ents as well as any pu ll
u p, ch i n u p, pu ll down, row, o r anyth i n g with a pu lli n g
m oti o n.
 Cu rli n g o r bi cep m ovem ents are typi cally so m e o f
th e fi rst m ovem ents that peo ple learn (alo n g with th e
ben ch press), so m ost o f you u n d erstan d wh i ch exercises
are fo r bi ceps. I th i n k it’s also i m po rtant to po i nt out
that as part o f #ED IAD you wi ll h it you r bi ceps d i rectly
an d i n d i rectly th rough out th e program. I n eed you to
also be aware that th e bi ceps are also h eavi ly targeted
i n d i rectly o n th e majo rity o f back m ovem ents. You r back
day, wh eth er you li ke it o r n ot, is also a pretty goo d
wo rkout fo r you r bi ceps as well!

“It’s the muscle that, when flexed, is the universal

symbol for being strong or lifting weights.”

TRI CEPS
Peo ple always th i n k about bi g bi ceps wh en th ey
talk about havi n g bi g arms. Th e truth is that th e tri ceps
are located o n th e back o f th e arm an d make u p th e
majo rity o f th e mass i n th e u pper arm. I n co m pariso n, th e
bi ceps are th e smaller m uscle i n th e u pper arm, so th e
tri ceps are a m uscle you M UST focus o n i f you want bi g
arms. I f you r bi ceps are legiti mately bi gger than you r
tri ceps th en you r arms wi ll loo k fu n ny. Th e tri ceps are
su pposed to always be sli ghtly bi gger than th e bi ceps.
D evelo ped tri ceps wi ll fo rm a n i ce crad le to d isplay th e
bi cep i n a flexed positi o n. I m provi n g you r tri ceps wi ll
make you r bi ceps loo k better so make su re to give th em
th e focus that th ey d eserve!
Many peo ple do n’t kn ow it, but th e tri ceps are
actually co m prised o f th ree h eads. Th e fu n cti o n o f th e
th ree h eads is si m i lar but th ere is a way to target th e
lo n g an d sh o rt (i n n er an d outer) h ead d epen d i n g o n th e
an gle o f th e tri ceps exercise. Th e tri ceps fu n cti o n i n th e
exact o pposite m ovem ent pattern o f th e bi ceps. I f you
u n d erstoo d th e exam ple fo r th e bi ceps i n th e pri o r
secti o n th en you can u n d erstan d th e tri ceps…th ey are
th e exact o pposite o f th e bi ceps. Th e tri ceps are i nvo lved
i n any pressi n g m ovem ent an d any oth er m ovem ent that
i nvo lves th e strai ghten i n g o f th e arm an d exten d i n g o f
th e fo rearm.
 Many peo ple u n d erstan d d i rect tri ceps exercises
li ke th e v-gri p press down o r ro pe press down, so I wo n’t
get too h eavy i nto d i rect exercises fo r th e tri ceps. Can
you gu ess what is a great i n d i rect day fo r tri ceps gai ns??
Th e answer is ch est day with you r sh ou ld er pressi n g
days close beh i n d. Any pressi n g m ovem ent wi ll
i n d i rectly target th e tri ceps. I have m et peo ple with
great tri ceps gen eti cs that bu i lt th ei r tri ceps si m ply by
ben ch i n g a lot. Th ose sam e peo ple n ever had a very bi g
ch est, but th ei r tri ceps an d sh ou ld ers wh ere h uge!! I n
fact, m ost peo ple th i n k about a bi g ch est with so m ebo dy
wh o has a bi g ben ch…m ost peo ple sh ou ld th i n k about bi g
tri ceps with so m ebo dy wh o has a bi g ben ch. It is far m o re
co m m o n to see bi g tri ceps o n a bi g ben ch er than a bi g
ch est! So keep i n m i n d that you wi ll also get plenty o f
i n d i rect tri ceps wo rk with you r pressi n g exercises o n
to p o f any d i rect tri ceps wo rk that you may be do i n g.
“Improving your triceps will make your biceps
look better so make sure to give them the focus
that they deserve!”
BRACH I O RAD IALIS AN D FO REARMS

Th e fo rearms are a seri es o f m uscles that make

u p th e lower half o f you r arm below th e elbow. Th e
majo rity o f th e m uscles i n th e fo rearm co rrelate with
wrist m ovem ent, gri p stren gth, an d m ovem ent o f th e
han ds. H owever, th ere is o n e m uscle that stan ds out as
d i fferent, an d that m uscle is th e brach i o rad ialis.
Th e brach i o rad ialis is th e lo n g m uscle that
appears to sit o n to p o f you r fo rearm. Th is m uscle is
i nvo lved i n cu rli n g m oti o ns an d th e best way to wo rk
th is m uscle is with reverse gri p barbell cu rls an d/o r
ham m er cu rls wh i ch you wi ll read about later o n i n th is
program. Th e rest o f th e fo rearm m uscles are trai n ed
with gri p stren gth an d wrist m ovem ent exercises li ke
th e d bell o r barbell wrist cu rl that I’ll explai n later i n
th is program.
 Fo rearms are li ke th e calves o f th e u pper bo dy.
Peo ple are always i n awe wh en th ey en cou nter so m ebo dy
with i m pressive m uscle i n th ei r calves o r fo rearms…but
li ke calves, trai n i n g th em is very bo ri n g an d is o ften
overloo ked. I f you want bi gger arms th en you n eed to
trai n you r fo rearms j ust as hard as th e sh owpi ece
m uscles o n th e to p o f you r arm. Ski n ny fo rearms make
th e arms appear lo n ger an d ski n n i er overall. I f you
th i cken u p th e fo rearms th en th e u pper arms also
appear th i cker an d m o re m uscu lar. It’s fu n ny h ow that
i llusi o n wo rks to th e h u man eye. Th e oth er ad d ed ben efit
to fo rearm trai n i n g, an d it’s a bi g o n e, is th e abi lity to
d ramati cally i n crease you r gri p stren gth. Stro n g
han ds an d fo rearms wi ll i m prove you r li fe an d can
translate over to so many th i n gs ath leti cally,
aesth eti cally, an d with wei ghtli fti n g i n gen eral. Sto p
sleepi n g o n you r fo rearms an d get to wo rk!
“Skinny forearms make the arms appear longer
and skinnier overall. If you thicken up the
forearms then the upper arms also appear
thicker and more muscular.”

It is i m po rtant to n ote that ad d i n g extra wo rk to

bri n g u p th e arms can be ti m e co nsu m i n g i n th e gym as
well as requ i ri n g extra ti m e fo r rest an d recovery. We
wi ll be usi n g certai n tech n i qu es to get th e m ost out o f a
sh o rt am ou nt o f ti m e an d also assist with th e recovery
process. Rem em ber that th e fo rm u la to bu i ld m uscle is
to sti m u late th e m uscle i n th e gym an d th en recover an d
grow wh i le you rest. I f we can co m plete th e process o f
“sti m u late an d recover” m o re frequ ently th en we wi ll
bu i ld m uscle at a faster pace. H owever, i f we try an d go
too fast th en th e m uscle can n ot recover an d that wi ll
leave you with out progress. Sti m u lati n g th e m uscle is
th e fu n an d easy part. Recoveri n g is th e lo n g an d bo ri n g
part.
I beli eve that I have fou n d a way to speed u p th ese
processes by i n co rpo rati n g th e pro per tech n i qu es an d
ti m i n g to allow fo r th e m ost frequ ent sti m u lati o n
with out co m pletely i nterferi n g with th e recovery an d
growth process.
#ED IAD is n ot j ust si m ply trai n i n g you r arms
every day. You have to do it th e co rrect way o r else all
you wi ll do is tear you r arms down with out givi n g th em a
chan ce to recover an d grow. I n o rd er to do th is pro perly
th en you wi ll n eed to u n d erstan d th e fo llowi n g
term i n o logy so that you can apply th ese tech n i qu es to
th e wo rkout program fou n d i n th e n ext secti o n o f
th is eBoo k.

“Remember that the formula to build muscle is

to stimulate the muscle in the
gym and then recover and grow while you rest.”
ECCENTRI C VS CO N CENTRI C
Th ere are ti m es wh ere I wi ll have you focus o n
slowi n g down eith er th e eccentri c o r co n centri c part o f
th e li ft. Th e co n centri c part o f th e li ft, so m eti m es
referred to as th e “positive”, is th e actual li fti n g o f th e
wei ght d u ri n g th e rep. Th e eccentri c part o f th e li ft,
also kn own as th e “n egative”, is th e loweri n g o f th e
wei ght after you’ve co m pleted a rep.
It’s i m po rtant fo r you to kn ow th e d i fferen ce
between th e two fo r any program o r wo rkout that you
wi ll be fo llowi n g. Co ntro lli n g th e ti m e o f th e eccentri c
an d co n centri c is called th e “tem po” o f each rep.
Mai ntai n i n g a certai n tem po requ i red fo r each exercise
is o n e o f th e fi rst steps towards havi n g goo d fo rm an d
maki n g each rep “cou nt”. Wh i le I agree that so m eti m es
loose fo rm is great fo r bu i ld i n g m uscle; I am a fi rm
beli ever that goo d fo rm is crucial fo r safety an d
overall m uscu lar d evelo pm ent. It’s o k to use loose
fo rm at certai n ti m es an d with certai n wo rkouts, but
overall you sh ou ld be wo rki n g o n you r tem po an d fo rm
to d evelo p better li fti n g habits. I f you o n ly have loose
fo rm th en you’ll make half th e gai nz an d en d u p with
i nj u ri es. Trust m e o n that! I’ve been th ere too!
 I have perso nally fou n d that an explosive
co n centri c an d a slower/co ntro lled eccentri c to be
th e best way to li ft. Th is wi ll fo rce you to ch oose a
wei ght that you can han d le. I f you pi ck a wei ght that’s
too h eavy th en you wi ll n ot be able to co ntro l th e
eccentri c. I f you can’t co ntro l th e eccentri c th en you
are pro bably usi n g slo ppy fo rm o n th e co n centri c part
o f th e li ft. I n relati o n to th is #ED IAD program, slo ppy
fo rm fo r bi ceps exercises typi cally en ds u p with you
getti n g a better back wo rkout than a bi cep wo rkout.
Co ntro l th e tem po an d wei ght with each rep an d you wi ll
guarantee that th e bi ceps wi ll be getti n g all o f th e
wo rk. You can bu i ld you r back o n back exercises, so
focus o n th e bi ceps o n bi ceps exercises!
Later i n my li fti n g years, I fou n d that slowi n g
down th e co n centri c is also a goo d tech n i qu e to use.
M uscle is mad e u p o f d i fferent fi bers an d so m e respo n d
better to qu i ck co ntracti o ns wh i le oth ers respo n d
better to slower co ntracti o ns. A goo d exam ple is peo ple
wh o bu i ld m uscle usi n g iso m etri c h o lds with wei ghts an d
bo dywei ght m ovem ents. I’ve seen plenty o f peo ple
d evelo p m uscu lar backs by si m ply do i n g pu ll-u ps an d
oth er bar related wo rkouts an d calisth en i cs.
Th ere is a d ecent am ou nt o f resistan ce with
pu ll-u ps that can sti m u late m uscle growth, but o n ce
you can easi ly perfo rm m o re than 8-12 i n a row (co m m o n
hypertro phy rep ran ge) th en th e resistan ce wo n’t be
en ough to sti m u late m uscle growth o n it’s own. Th is is
typi cally wh ere I see peo ple ad d pauses d u ri n g th e li ft
o r mai ntai n a stretch at th e botto m. Th ey are usi n g
tem po an d iso m etri c h o lds du ri n g th ese li fts to make
th e pu ll-u p hard er. I n tu rn th ey are bu i ld i n g m uscle
an d stren gth with out even havi n g to use wei ghts!
I f you’re read i n g th is eBoo k th en you’re n ot a
crazy perso n an d you li ft wei ghts, so you can i magi n e
h ow a slower tem po an d even iso m etri c h o lds with
wei ghts can bu i ld m uscle with out havi n g to trai n
i nsan ely h eavy all th e ti m e. Do n’t get m e wro n g, I LOVE TO
TRAI N H EAVY, but it has a ti m e an d place j ust li ke any
tech n i qu e. I do n’t trai n h eavy o n all sets o f all
exercises. It’s o n ly part o f my program; it’s n ot my
enti re program.
 “Co ntro lli n g th e ti m e o f th e eccentri c an d
co n centri c is called th e “tem po” o f each rep.
Mai ntai n i n g a certai n tem po requ i red fo r each
exercise is o n e o f th e fi rst steps towards havi n g
goo d fo rm an d maki n g each rep cou nt.”

GIANT SETS

Giant sets are sets that i nvo lve m u lti ple

exercises fo r th e sam e bo dy part(s) as part o f o n e
co m plete set. Th is m eans that you wou ld perfo rm all
reps fo r each exercise with out rest u nti l th e enti re
giant set is co m pleted. Giant sets are typi cally used
to push th e m uscle to fai lu re th rough th e m eans o f
usi n g vo lu m e an d m u lti ple an gles. Th is is th e o pposite
o f th e trad iti o nal m eth o d o f reach i n g fai lu re that uses
h i gh i ntensity an d o n ly o n e an gle an d exercise.
I magi n e you r bi ceps wo rkout co nsists o f 4
exercises fo r 3 sets o f 8-12 reps each exercise. A
trad iti o nal set sch ed u le fo r th e wo rkout wou ld have
you perfo rm 8-12 reps per set o f each exercise with rest
i n between each set. I f we were to i n co rpo rate th e giant
set m eth o d th en we wou ld take all 4 exercises an d
perfo rm 8-12 reps per exercise back-to- back with out
any rest i n between exercises. We wou ld rest o n ce we
co m pleted th e 8-12 reps fo r all 4 exercises. We wou ld
th en do th is fo r 3 total sets.
I f you loo k carefu lly th en you wi ll n oti ce that we
co m pleted th e sam e n u m ber o f exercises, sets, an d reps
fo r both th e trad iti o nal an d giant set m eth o d. Th e sam e
am ou nt o f wo rk was co m pleted but it was do n e usi n g
d i fferent i ntensity an d rest appli cati o n. We d ecrease
th e rest but i n creased th e vo lu m e o f each set
d ramati cally with th e giant set m eth o d. Th is massive
i n crease i n vo lu m e also h elps i n crease i ntensity. A
trad iti o nal m eth o d wou ld requ i re a fai rly h eavy wei ght
to reach th e i ntensity that we are after. Th e h i gh
vo lu m e an d m i n i mal rest giant set m eth o d allows us to
reach a si m i lar i ntensity with out th e n eed to use a
h eavy wei ght. Both m eth o ds wo rk, it all j ust d epen ds
o n you r goal an d ti m e co nstri cti o ns o n th e day.
 I li ke to use giant sets o n two occasi o ns: 1.) I am
ru n n i n g out o f ti m e an d n eed to get th e wo rk i n over a
sh o rt am ou nt o f ti m e. 2.) I am n ot feeli n g stro n g an d
want to sti ll make th e wo rk cou nt by usi n g a li ghter
wei ght.
Giant sets are a great tech n i qu e an d wo rk fo r a
wi d e vari ety o f reaso ns. I h o pe that you enjoy th e giant
set that is part o f th is program!

“Giant sets are typically used to push the muscle

to failure through the means of using volume and
multiple angles. This is the opposite of the
traditional method of reaching failure that uses
high intensity and only one angle and exercise.”
SU PER SETS

Su per Sets are co m m o n ly m istaken fo r co m bi n i n g

two exercises i nto o n e. A tru e su per set is wh en you
co m bi n e two exercises fro m o pposi n g m uscle grou ps.
Th is is #ED IAD so a perfect exam ple is wh en you wou ld
co m bi n e a bi ceps m ovem ent with a tri ceps m ovem ent. I
allow peo ple to take it a step fu rth er an d co m bi n e
exercises with i n d i rect m ovem ents as well.
Fo r exam ple, we kn ow th e ben ch press wo rks th e tri ceps
so we cou ld su perset a d bell cu rl variati o n with th e
ben ch press. Th is sh ou ld n’t d istract fro m you r wo rk o n
th e ben ch press wh i le also provi d i n g so m e extra reps
towards bu i ld i n g bi gger bi ceps. Th e tri ceps are h it hard
i n d i rectly with th e ben ch press an d n ow we are wo rki n g
o n bu i ld i n g bi gger arms alo n gsi d e bu i ld i n g a bi gger
ben ch!
Su persets wo rk great with arms. I rarely use
su persets fo r anyth i n g oth er than arms so you can
d efi n itely expect th em to be i n th is plan.

“A true super set is when you combine two

exercises from opposing muscle groups.”
 D RO P SETS

D ro p sets are great m eth o ds to ensu re that we

are reach i n g m uscle fai lu re. I also li ke to use th em as a
fo rm co rrecti o n. I may go a little too h eavy fo r th e fi rst
half o f my set an d use a loose fo rm. I wi ll d ro p down to a
manageable wei ght wh en I n oti ce that my fo rm is too
slo ppy an d I’m n ot m ovi n g th e wei ght very well. Wh en I
d ro p th e wei ght down I focus o n perfect fo rm. Th is
allows m e to trai n h eavy an d loosely fo llowed by li ght
an d stri ct i n th e sam e set.
A trad iti o nal d ro p set requ i res that you reach
m uscle fai lu re with a certai n wei ght an d th en you
d ecrease th e resistan ce to a wo rki n g wei ght an d take
that to fai lu re as well. You can co nti n u e to d ro p th e
wei ght m u lti ple ti m es, h owever I have fou n d that 1-2
d ro ps sh ou ld be su ffi ci ent. I f you are d ro ppi n g th e
wei ght m o re than that th en you n eed to apply m o re
i ntensity to you r fi rst cou ple d ro ps. You sh ou ld
tech n i cally reach m uscle fai lu re well befo re that!
Th ere are days wh ere you want to trai n you r
arms to m uscle fai lu re. D ro p sets are a great way to
guarantee that you do that. Th e pu m p you get fro m
several goo d d ro p sets can’t be beat!!

“I may go a little too heavy for the first half of

my set and use a loose form. I will drop down to a
manageable weight when I notice that my form is
too sloppy and I’m not moving the weight very
well. When I drop the weight down I focus on
perfect form.”
 CO M POU N D SETS

Co m pou n d Sets are si m i lar to a su per set except

I li ke to co m bi n e 2 exercises that sti m u late th e sam e
m uscle. An exam ple wou ld be ham m er cu rls an d reverse
gri p barbell cu rls that you wi ll see later i n th e
wo rkout plan. I li ke usi n g co m pou n d sets wh en I want
to get th e m ost wo rk do n e fo r 1 m uscle i n th e sh o rtest
am ou nt o f ti m e. Th is tech n i qu e can also allow a perso n
to pi ck two exercises fro m d i fferent an gles that are
d esi gn ed to trai n th e sam e m uscle. It is i m po rtant to
fi n d th e ri ght an gle fo r you r bo dy fo r certai n m uscles.
So m e peo ple can “feel” a m uscle wo rki n g better o r
wo rse d epen d i n g o n th e exercise an d an gle o f that
exercise.
Co m pou n d Sets can also be used i n a d ro p set
fash i o n. Fo r exam ple, o n e cou ld perfo rm a h eavy barbell
cu rl fo llowed by a li ght to m o d erate cable barbell cu rl.
Th ese are tech n i cally two d i fferent exercises with
d i fferent stren gth cu rves, but th ey are also perfo rm ed
fro m th e sam e an gle an d with th e sam e fo rm. Th e
“d ro p” aspect o f it is that you can perfo rm o n e free
wei ght m ovem ent with h eavy wei ght an d th en d ro p down
i nto a mach i n e m ovem ent with th e sam e m ovem ent
pattern. Th is is n ow co m bi n i n g co m pou n d sets an d d ro p
sets i nto you r trai n i n g. I do n’t want to co n fuse you
th ough! I si m ply wanted to sh ow what you cou ld do with
you r trai n i n g o n ce you u n d erstan d h ow to i n co rpo rate
so m e o f th ese tech n i qu es!

“I like using compound sets when I want to get

the most work done for 1 muscle in the
shortest amount of time.”
 FAI LU RE TRAI N I N G

Fai lu re trai n i n g is a pretty si m ple co n cept, but

o n e that a lot o f peo ple seem to struggle with. Fi rst o f
all, fai lu re trai n i n g sucks. It h u rts, you feel si ck, an d
it’s challen gi n g. That sai d, th e rewards are great fo r
th ose that are u p to th e challen ge.
Many peo ple o ften co n fuse m uscle fai lu re with
card i o fai lu re. Peo ple wi ll push th emselves to th e po i nt
wh ere th ei r card i ovascu lar system gives u p an d th ei r
en d u ran ce gives u p lo n g befo re th e m uscle co m pletely
fai ls. It’s a great feeli n g to be i n such goo d shape that
you can push th e m uscle to co m plete fai lu re with out
gaspi n g fo r ai r o n to p o f it. Make su re that you’re
card i ovascu lar shape is u p to par so that you can push
you r m uscles to co m plete fai lu re an d get th e m ost
sti m u lati o n as possi ble per wo rkout.
Fai lu re trai n i n g is i m po rtant to u n d erstan d
because you sh ou ld be taki n g at least o n e set per
exercise to m uscle fai lu re. I wi ll advocate fai lu re
trai n i n g fo r th e majo rity o f my programs an d wo rkouts.
That sai d, th ere are ti m es wh ere you want to focus m o re
o n pu m p wo rk o r en d u ran ce wo rk co m pared to all out
m uscle fai lu re. Trai n i n g fo r co m plete m uscle fai lu re
has a ti m e an d place j ust li ke m ost oth er tech n i qu es.
#ED IAD wi ll have so m e m ovem ents wh ere fai lu re is th e
goal, an d oth er m ovem ents wh ere si m ply m ovem ent an d
getti n g a pu m p is th e goal. It is i m po rtant fo r you to
recogn ize that th ere wi ll be ti m es i n th is program wh ere
you n eed to trai n fo r fai lu re an d oth er ti m es wh ere
you wo n’t.

“Make sure that you’re cardiovascular shape is

up to par so that you can push your muscles to
complete failure and get the most stimulation as
possible per workout.”
 PU M P TRAI N I N G

I perso nally beli eve that trai n i n g fo r m uscle

fai lu re is th e best way to sti m u late m uscle growth.
H owever, i f you trai n to fai lu re too frequ ently th en th e
bo dy n ever gets th e chan ce to recover. It’s i m po rtant
that we rest fo r recovery an d that we also trai n fo r
recovery. Card i o an d “pu m p” trai n i n g can h elp speed u p
recovery an d keep th e bo dy wo rki n g towards you r goal
o f ad d ed mass. Pu m p Trai n i n g an d Fai lu re Trai n i n g are
both great tech n i qu es but too m uch o f o n e o r th e
oth er an d you wi ll be taki n g steps backwards i nstead o f
fo rwards.
You u n d erstan d th e si m ple co n cept o f trai n i n g to
m uscle fai lu re. It’s i n th e nam e. Well it sh ou ld co m e to
n o su rprise to you that “pu m p trai n i n g” is si m ply
trai n i n g to get a pu m p with out reach i n g m uscle fai lu re.
Th e “pu m p” days are fu n days because you focus o n
feeli n g th e pu m p an d seei n g it i n th e m i rro r. Th is is
usually acco m plish ed with h i gh er vo lu m e an d less
i ntensity. We do n’t want to trai n to fai lu re o r use a
ri d i cu lously h eavy wei ght fo r pu m p wo rk. Pu m p wo rk is
m uch easi er but sti ll serves a pu rpose i n th e bi g pi ctu re.
I beli eve that pu m p wo rk can h elp trai n th e
m uscle to sto re m o re glycogen an d hyd rati o n. Th is h elps
th e m uscle mai ntai n a pu m p so lo n g as rest an d n utriti o n
are o n po i nt. Bu i ld i n g m uscle tissu e is o n ly o n e way to
make a m uscle bi gger. Th e oth er way is to trai n th e
m uscle to stay pro perly hyd rated an d fu ll o f m uscle
glycogen. A pu m p also h elps pu m p bloo d, hyd rati o n,
glycogen, creati n e, etc. i nto th e m uscle. I f we use th e
pro per peri-wo rkout n utriti o n th en we can use th ese
pu m p days to fi ll a m uscle u p with all th e n ecessary
i n gred i ents fo r maxi mal recovery. I n th eo ry, th is
sh ou ld sh o rten th e am ou nt o f ti m e we n eed to recover i n
between sessi o ns an d allow us to trai n hard agai n
soo n er than n o rmal.
Rem em ber th e th eo ry that bei n g able to sti m u late
an d recover m o re frequ ently wi ll yi eld m o re gai ns? Th e
pu m p wo rk is d esi gn ed to h elp m o re with th e recovery
aspect than th e sti m u lati o n aspect. Save th e
sti m u lati o n fo r th e m uscle fai lu re trai n i n g.
 “Cardio and “pump” training can help speed up
recovery and keep the body working towards
your goal of added mass. Pump Training and
Failure Training are both great techniques but
too much of one or the other and you will be
taking steps backwards instead of forwards.”
FREQU EN CY

Frequ en cy is th e term used to d escri be h ow o ften

you trai n a m uscle i n any given ti m e peri o d (typi cally i n
a week). Trai n i n g arms every day is about as h i gh
frequ en cy as you can get. I f we trai n ed arms o n ce per
week th en that is a low frequ en cy trai n i n g program.
I wanted to bri efly explai n what frequ en cy m eans
to a wo rkout plan because it is o n e o f th e key facto rs
you wi ll ad d ress wh en you create o r fo llow any wo rkout
routi n e. Frequ en cy fits i n alo n gsi d e th e n ext two terms
with I ntensity an d Vo lu m e.

“Frequency is the term used to describe how

often you train a muscle in any given time period
(typically in a week).”

I NTENSITY

I ntensity is si m ply h ow hard you are push i n g a

m uscle d u ri n g trai n i n g. Typi cally h i gh i ntensity is
syn o nym ous with h eavy li fti n g an d low i ntensity is
syn o nym ous with bo dy wei ght m ovem ents an d li ght
wei ght exercises.
It’s i m po rtant to recogn ize that we can use
vo lu m e (rem em ber giant sets??) to ad d i ntensity to a
li ghter wei ght. We j ust have to li ft that wei ght far
m o re ti m es with less rest than we wou ld do with a
h eavi er o n e. Regard less, we can adj ust vo lu m e to
d i ctate th e i ntensity o f a wo rkout. We can adj ust
i ntensity based o n th e frequ en cy o f ou r wo rkout
sessi o ns. Is it starti n g to make sense n ow?
 “Typically high intensity is synonymous with
heavy lifting and low intensity is synonymous
with body weight movements and light
weight exercises.”

VO LU M E

Vo lu m e is th e last pi ece to th e puzzle. Vo lu m e is

si m ply th e total n u m ber o f reps an d am ou nt o f wo rk
that you wi ll be do i n g. A h i gh frequ en cy, h i gh i ntensity,
h i gh vo lu m e plan wi ll be a beast o f a wo rkout program
but it wi ll pro bably cause an i nj u ry down th e road. We
m ust adj ust li ke frequ en cy, i ntensity, an d vo lu m e i n
o rd er to allow fo r pro per recovery d u ri n g th e wo rkout
program. We may li ke th e h i gh frequ en cy trai n i n g i d ea,
but we may th en n eed to lower th e i ntensity an d i n crease
th e vo lu m e to sti ll sti m u late growth. We have th e
abi lity to play arou n d with th ese th ree th em es with i n a
wo rkout plan an d fi n d th e o n e that wo rks best fo r us
at that ti m e. I’ve had peri o ds o f my li fe wh ere h i gh
i ntensity/m o d erate frequ en cy/m o d erate vo lu m e plans
gave m e th e m ost gai ns. To th is day I wou ld say that is
sti ll my favo rite way to trai n m ost bo dy parts.
H owever, I have used low i ntensity/h i gh frequ en cy/
h i gh vo lu m e plans several ti m es with success as well!
My arms have respo n d ed best to m o d erate i ntensity/
h i gh frequ en cy/h i gh vo lu m e li ke th e plan i n th is eBoo k.
What wo rks fo r you th is m o nth m i ght n ot wo rk fo r you
n ext year, so you wi ll have to co nstantly track an d
adj ust to co nti n u e seei n g progress.
I f you can tru ly grasp th ese co n cepts th en you
have a very goo d fou n dati o n fo r creati n g you r very own
wo rkout plans fro m scratch!

“Volume is simply the total number of reps and

amount of work that you will be doing.”
 ARM BLASTER

Th e Arm Blaster is a pi ece o f equ i pm ent that h elps

keep th e elbows i n th e pro per positi o n d u ri n g m ost
cu rli n g exercises. Th is pi ece o f equ i pm ent also h elps to
prevent “ch eati n g” a rep an d allows you to place m o re
focus an d em phasis o n th e co ntracti o n o f th e bi ceps.
Essentially, th is pi ece o f equ i pm ent wi ll make su re that
you are applyi n g all th e stress to th e bi ceps an d use th e
bi ceps to m ove th e wei ght. Th is sh ou ld h elp guarantee
that you are able to reach m uscle hypertro phy i n you r
bi ceps an d h elp you make m o re gai nz! Th e arm blaster is
o n e o f my favo rite too ls to use to bu i ld my arms. Arn o ld
used it an d you sh ou ld too! I have i n clu d ed th is i nto th e
program, so i f you r gym do esn’t have an arm blaster
th en I sell th em o n www.bm fitgear.co m. Oth er
co m pan i es make th em too so you do n’t have to use m i n e,
but seri ously m i n e are do pe an d I kn ow you’ll li ke
th em.

OCCLUSI O N TRAI N I N G

Th e si m ple explanati o n o f occlusi o n trai n i n g is

usi n g wraps to h elp i n crease bloo d flow retenti o n i n
th e m uscle. Th e th eo ry is that th is retenti o n o f bloo d
flow,an d bi gger pu m p, can h elp sti m u late m uscle
hypertro phy an d lead to m uscle growth. I have o n ly
recently started ad d i n g occlusi o n trai n i n g i nto my
program an d I li ke it j ust because it gives m e a bi gger
pu m p! I f it h elps bu i ld m uscle too th en it’s a wi n-wi n! At
th e ti m e o f writi n g th is I am stocked o n straps used fo r
occlusi o n trai n i n g at www.bm fitgear.co m. I wi ll give an
o pti o n o n what exercises to use th ese with below!
 Th is wi ll be th e wo rkout split that you fo llow
fo r th e d u rati o n o f th is program. You can start th e
program o n any day o f th e week, but make n ote that
th ere is o n ly o n e rest day per week. You wi ll be go i n g to
th e gym a lot. Pro per sleep, hyd rati o n, an d n utriti o n are
i m po rtant to make th e m ost o f th is program. Get you r
m i n d i n th e ri ght place n ow. You’ll n eed to be ready!!

DAY 1: BACK AN D BI CEPS

DAY 2: CH EST, SH OU LD ERS, AN D TRI CEPS
DAY 3: LEGS AN D FO REARMS
DAY 4: BI CEPS, TRI CEPS, AN D ABS
DAY 5: MAN DATO RY REST
DAY 6: REPEAT STARTI N G WITH DAY 1

I have ch osen to go with a h i gh frequ en cy plan

si n ce th e nam e o f th is boo k is “Every Day is Arm Day”
an d it revo lves arou n d trai n i n g arms every wo rkout day.
Th is wo rkout split is 4 days o n with 1 man dato ry rest day.
Th is m eans you wi ll wo rkout 4 days i n a row, take 1-day
rest, an d th en start back agai n with th e wo rkout
fro m day 1. So m e o f you may requ i re m o re rest than th is
an d that is fi n e. I wi ll go over i n co rpo rati n g m o re rest
days i n a later chapter o f th is program. Fo r n ow I want
to focus o n th e wo rkout plan.
Arms asi d e, th is is sti ll a h i gh frequ en cy wo rkout
plan. You wi ll h it every m uscle grou p at least o n ce over
4 days, rest o n ly 1 day, an d th en repeat. Th is is greater
than th e stan dard o f trai n i n g each m uscle o n ce per
week, so I am labeli n g it h i gh frequ en cy. It is TRU LY h i gh
frequ en cy wh en it co m es to arm trai n i n g because you
wi ll be do i n g so m eth i n g fo r arm trai n i n g every si n gle
day that you wo rkout. That is an extrem ely h i gh
frequ en cy plan fo r bu i ld i n g bi gger arms, but o n e that is
do n e with th ought beh i n d it. Rem em ber, we aren’t j ust
trai n i n g arms every day; we are i n co rpo rati n g a vari ety
o f tech n i qu es to h elp you r bo dy han d le th e wo rkload
an d co nti n u e to make progress.
 DAY 1: Back An d BI CEPS

CH I N U PS : 3 sets o f bo dywei ght to fai lu re with 30 seco n ds

rest i n between sets.
Th e ch i n u p is an excellent back d evelo per an d
wi ll also give you r bi ceps a great wo rkout o n th ei r own!
I li ke to place a pu ll-u p variati o n fi rst o n my back days
because it is a bo dywei ght m ovem ent. Bo dywei ght
m ovem ents are gen erally safer than free wei ght
m ovem ents an d th is is a great o ppo rtu n ity to warm u p
both th e back an d bi ceps befo re getti n g i nto th e h eavi er
trai n i n g o n th e day. Th is is a fai lu re trai n i n g exercise
fo r all 3 sets. M ost peo ple can’t perfo rm that many
ch i n-u ps so fai lu re trai n i n g wi ll n ot be d epleti n g you r
en ergy fo r th e rest o f th e wo rkout. PLEASE perfo rm fu ll
reps. I f you get to th e po i nt wh ere you can’t perfo rm fu ll
reps th en sto p an d m ove o n with th e wo rkout. I want you
to focus o n quality reps over quantity. Take th is
exercise to fai lu re, but wh en you fai l to co m plete a fu ll
rep th en sto p! Do n’t try an d gri n d out half reps at th is
po i nt i n th e wo rkout.

WI D E OVERHAN D GRI P LAT PU LLDOWN : 4 sets o f 8-12 reps

with 1-m i n ute rest i n between sets.
*I want you to perfo rm th e last set a d ro p set to fai lu re.
Th is is th e fi rst exercise o f th e program that
i n co rpo rates a d ro p set. D ro p sets are typi cally do n e
to fai lu re oth erwise you wou ld n’t have a reaso n to
“d ro p” th e wei ght fo r th e later po rti o n o f th e set. You
wi ll i n crease th e i ntensity an d perfo rm you r last set
to fai lu re o n ly. You sh ou ld keep th e i ntensity low an d
leave so m e “i n th e tan k” o n th e fi rst 3 sets. I suggest
starti n g out li ght fo r you r fi rst set an d i n creasi n g th e
wei ght each set with you r last set bei n g th e h eavi est.
Th is is also fo llowi n g i n li n e with th e ch i n u p exercise
with a sli ght variati o n. You wi ll n ow use a wi d er
overhan d gri p co m pared to th e narrower u n d erhan d
gri p that you used wh i le perfo rm i n g th e ch i n-u ps. Th is
m ovem ent wi ll wo rk si m i lar m uscles as th e ch i n u p but
th e chan ge i n han d positi o n allows fo r m o re recru itm ent
o f th e m i d/u pper back co m pared to a ch i n u p variati o n.
Th is is th e last exercise targeti n g th e back fro m th is
an gle, so I wanted to i n clu d e th e d ro p set to fai lu re to
h elp ensu re that you are sti m u lati n g m uscle growth!

SI N GLE ARM D BELL ROW : 4 sets o f 8-12 reps per arm with
30 seco n ds rest i n between arms.
Th is is you r “h eavy” rowi n g m ovem ent fo r you r
back day. I wanted to i n co rpo rate a row that targets th e
m i d back/scapu la area to make su re that we aren’t
j ust focusi n g all o n th e lats. You sh ou ld start with
lower i ntensity an d a li ght wei ght fo r you r fi rst set
an d i n crease th e i ntensity an d wei ght with each set as
you go. You r last set sh ou ld be a fai lu re set wh ere you
wi ll pi ck a wei ght that you sh ou ld reach m uscle
fai lu re i n th e 8-12 rep ran ge. I f you get m o re reps than
12 th en you n eed to i n crease th e wei ght n ext ti m e.

CLOSE GRI P CABLE ROW : 4 sets o f 8-12 reps with 1-m i n ute
rest i n between sets.
*I want you to perfo rm th e last set as a d ro p set to
fai lu re.
Th e close gri p cable row is predo m i nantly a
rowi n g lat m ovem ent. You wi ll also i n co rpo rate so m e o f
th e m i d back/scapu la area j ust li ke th e d bell row. You
sh ou ld i n crease th e wei ght an d i ntensity with each set
j ust li ke th e d bell row an d lat pu lldown, an d have you r
h eavi est wei ght perfo rm ed o n th e last set. Cable
m ovem ents are great fo r d ro p sets so I have ad d ed th e
d i ffi cu lty o f maki n g th is a d ro p set to fai lu re i nstead
o f j ust a fai lu re set. You sh ou ld pi ck a wei ght that you
reach m uscle fai lu re i n th e 8-12 rep ran ge. As soo n as
you reach fai lu re th en you want to d ro p th e wei ght by
20-30% an d perfo rm as many reps u nti l you reach
fai lu re agai n. O n e d ro p sh ou ld be plenty, but i f you’re u p
fo r it you can d ro p th e wei ght a seco n d ti m e an d go to
fai lu re o n ce m o re. I f you n eed to d ro p it agai n after that
th en you n eed to push you rself hard er o n th e
o ri gi nal set.
BARBELL O R D BELL SH RUGS: 5 sets o f 12-15 reps with 30
seco n ds rest i n between sets.
It wou ld n’t be a co m plete back day with out
targeti n g th e traps. Th ere is n oth i n g special to n ote
h ere except that I want you to keep th e i ntensity an d
wei ght m o d erate so that you can perfo rm co m plete
reps. M ost peo ple trai n too h eavy o n sh rugs an d th ey do
partial reps. Partial reps have th ere place, but I want
you to focus o n vo lu m e an d quality reps with fu ll
ran ge o f m oti o n to day. Slow you r tem po down an d focus
o n th e co ntracti o n o f each rep. You can perfo rm
barbell o r d bell sh rugs d epen d i n g o n you r preferen ce
that day.

STAN D I N G ALTERNATI N G D BELL CU RL: 3 sets o f 1 0 reps

per arm with 1-m i n ute rest i n between sets.
N ow we get i nto th e fu n part! It’s fi nally ti m e to
trai n arms!!! I’ve ch osen a very basi c, yet proven, bi cep
exercise fo r you r fi rst bi cep m ovem ent o f th e program.
You r bi ceps sh ou ld be very fati gu ed fro m th e back
m ovem ents at th is po i nt. You sh ou ld approach all th e
arm m ovem ents o n th is wo rkout day with “pu m p”
trai n i n g i n m i n d. You can sti ll use a m o d erate to h eavy
wei ght fo r all 3 sets si n ce th e bi ceps are already
warm ed an d fati gu ed. Th ere is n o n eed to i n crease th e
wei ght with each set because we are n ot trai n i n g to
co m plete fai lu re fo r ou r bi ceps m ovem ents to day.
It’s all about vo lu m e with th e bi ceps exercises to day.
I want you to focus o n th e tem po an d quality o f each rep
i nstead o f tryi n g to li ft too h eavy an d sacri fi ce fo rm.
Pi ck a wei ght that you can co m plete 1 0 reps with stri ct
fo rm. It sh ou ld n’t be easy, but it sh ou ld be doable. I f
you fai l to get 1 0 reps o n a set th en d ro p th e wei ght by
5-1 0 lbs fo r th e n ext set. Agai n, you’re n ot go i n g beast
m o d e h ere…you’re focusi n g o n co m pleti n g quality reps
an d getti n g as bi g o f a pu m p as possi ble i n you r bi ceps.
D BELL PREACH ER CU RL : 3 sets o f 1 0 reps per arm with
30 seco n ds rest i n between arms.
You r bi ceps sh ou ld n ow be pu m ped an d fati gu ed.
It’s i m po rtant that you do n ot use a h eavy wei ght fo r
th is m ovem ent. Th e preach er cu rl is an excellent bi cep
m ovem ent, but it can be dan gerous i f you trai n
i rrespo nsi bly. I want you to keep th e i ntensity down,
wei ght li ght to m o d erate, an d focus o n you r tem po an d
stri ct fo rm. You sh ou ld be able to get 1 0 co m plete reps
per set with out havi n g to sacri fi ce fo rm o r feel li ke you
are struggli n g an d reach i n g m uscle fai lu re. Focus o n
th e fo rm an d th e vo lu m e. We are chasi n g a pu m p h ere!
Do n’t wo rry about gri n d i n g out reps with h eavy wei ght!
We wi ll trai n arms every day o f th is program. I f you
keep you r i ntensity too h i gh th rough out th is program
th en you’ll n ever recover an d you wo n’t make any
progress!

BARBELL CABLE CU RL (D RO P SET) : 3 sets o f 1 0 reps with

1-m i n ute rest i n between sets.
*I want you to apply a 5 seco n d eccentri c (n egative) part
o f th e li ft fo r each rep.
We are fi n ish i n g to day’s wo rkout with a cable
barbell cu rl. Th e stren gth cu rve is th e way th e wei ght
loads o nto th e m uscle du ri n g co ntracti o n. Th e cable
m ovem ents ten d to have a d i fferent stren gth cu rve
than th e free wei ght m ovem ents. I am ch oosi n g th e cable
barbell cu rl because I have ad d ed th e challen ge o f a 5
seco n d eccentri c o n each rep. You can rest at th e to p o f
a free wei ght barbell cu rl i f you get th e elbows
u n d ern eath th e bar. Th e stren gth cu rve o f th e cable
wi ll sti ll apply th e sam e resistan ce at th e to p o f th e
li ft an d take away th e tem ptati o n to rest at th e to p o f
th e co ntracti o n. I want you to keep th e tem po sm ooth
an d cou nt to 5 seco n ds as you lower th e wei ght back to
th e starti n g positi o n. I want it to be a tru e 5 seco n ds
too! Do n’t j ust cou nt fast an d call it 5 seco n ds wh en it
was really o n ly 2-3. You r bi ceps wi ll be scream i n g at
th is po i nt an d we are go i n g to fi n ish th em o ff with so m e
to rtu rous pu m p wo rk by i n co rpo rati n g th e slow
eccentri c. Pi ck a wei ght that’s li ght to m o d erate. Th ose 5
seco n d eccentri cs wi ll creep u p o n you i n th e later reps
o f th e set i f you’re n ot carefu l!
 DAY 2: CH EST, SH OU LD ERS, AN D TRI CEPS

CABLE CROSSOVER CO M POU N D SET W/PUSH U PS : 4 sets

o f 12-15 reps o n th e cable crossover fo llowed by 1 0
push-u ps with 1-m i n ute rest i n between sets.
H ere is you r exam ple o f a great co m pou n d set to
start you r bo dybu i ld i n g ch est day. Both m ovem ents
trai n th e ch est wh i le sti ll i n co rpo rati n g th e d elts an d
tri ceps. I want you to start with th e cable crossover
an d fo llow that with push-u ps. I f you can’t co m plete 1 0
push-u ps th en do as many as you can. I f you can co m plete
m o re than 1 0 push-u ps th en DO N’T do it. Th is is n ot a h i gh
i ntensity exercise an d we are n ot trai n i n g to fai lu re.
Th is is a vo lu m e exercise d esi gn ed to h elp pu m p so m e
bloo d i nto th e wo rki n g m uscles o n th e day. Th i n k o f it as
an aggressive warm u p pri o r to th e h eavy li fti n g.

FLAT BARBELL BEN CH PRESS : 4 sets o f 8-12 reps with

1-m i n ute rest i n between sets.
N ow you can u p th e i ntensity an d get to wo rk! Th e
cable crossover an d push-u ps sh ou ld have h elped you
warm u p an d get ready fo r th e h eavi er li fti n g o n th e
ben ch press. I f you n eed m o re ti m e to warm u p th en make
su re to take you r ti m e an d do so. I m enti o n ed previ ously
that th e barbell ben ch press is actually a great tri ceps
bu i ld er am o n g oth er m uscles li ke th e ch est an d d elts.
I want you to keep th e wei ght li ght to m o d erate fo r you r
fi rst set an d i n crease th e wei ght an d i ntensity with
each set. You r last set sh ou ld be th e h eavi est an d you
sh ou ld take th is set to fai lu re (make su re to have a
spotter!). Strive to i n crease th e wei ght o r n u m ber o f
reps each ti m e you ben ch du ri n g th is program. I f you can
co m plete 12 reps with a certai n wei ght th en i n crease
th e wei ght by 5-1 0 lbs th e n ext ti m e you ben ch. I f you fai l
to get 8 reps th en you went too h eavy an d n eed to
d ecrease th e wei ght by 5-1 0 lbs th e n ext ti m e you ben ch.
I f you lan d anywh ere i n th e 8-11 rep ran ge th en you
sh ou ld keep th e wei ght th e sam e an d strive to get at
least 1 m o re rep th e n ext ti m e you ben ch.
D BELL I N CLI N E PRESS : 4 sets o f 8-12 reps with 1-m i n ute
rest i n between sets.
I f you trai n ed hard o n th e ben ch press th en you r
ch est, sh ou ld ers, an d tri ceps sh ou ld be pu m ped an d
fati gu ed at th is po i nt. Keep th e i ntensity an d wei ght
m o d erate o n th is m ovem ent an d focus o n you r tem po an d
fo rm. We are n ot trai n i n g to fai lu re with th is m ovem ent
an d i nstead are focused o n vo lu m e an d th e pu m p. Feel
free to adj ust th e i n cli n e ben ch to a setti n g that feels
best to you. You can perfo rm a low i n cli n e o r a h i gh
i n cli n e. I do n’t want you wo rryi n g about th e h ei ght o f th e
i n cli n e so lo n g as it’s an i n cli n e ben ch an d n ot a flat
ben ch. Th is m ovem ent allows both si d es o f you r bo dy to
wo rk i n d epen d ently o f o n e an oth er. It’s a great way to
make su re that both si d es are getti n g equal wo rk
co m pared to barbell exercises wh ere you may n oti ce
a do m i nant si d e taki n g over. I li ke to i n co rpo rate d bell
pressi n g i nto my ch est wo rkout si m ply fo r that reaso n.
You wi ll also get th e chan ce to wo rk o n i n creasi n g
sh ou ld er stabi lity that wi ll carry over to wi d e vari ety
o f oth er exercises.

GIANT SET: 4 sets o f 8-12 reps with 1-m i n ute rest i n

between sets.
*Perfo rm th e Giant set exercises i n th e o rd er below.

(ARN O LD PRESS)
(BO DY WEI GHT D I PS)
(D BELL LATERAL RAISE)
(D BELL FRO NT RAISE)
(REVERSE D BELL FLYE)

H ere is you r chan ce to experi en ce th e giant set

that I m enti o n ed earli er i n th is program. I’ve d eci d ed to
use a giant set fo r you r sh ou ld er wo rk i n th is eBoo k
because we do n’t have a lot o f ti m e to d ed i cate stri ctly
to sh ou ld ers. Th e 4 sets o f th is giant set co m bi n ed with
th e i n d i rect wo rk th e sh ou ld ers got o n th e ch est
m ovem ents sh ou ld be en ough to h elp you co nti n u e to
make sh ou ld er gai ns as you focus o n bu i ld i n g bi gger
arms.
Th is is a pu re vo lu m e tech n i qu e so you do n’t n eed
to use h eavy wei ghts o n th ese m ovem ents. I f you fi n d
you rself usi n g a wei ght that’s too h eavy th en do n’t
h esitate to grab a li ghter wei ght as you co nti n u e with
th e giant set. You’ll start with th e Arn o ld Press an d
D i ps as th ose two wi ll be very d i ffi cu lt to perfo rm wh en
fati gu ed. You’ll en d with 3 raises that wo rk each o f th e 3
h eads o f th e d elto i ds. Ch eck you r ego an d use a wei ght
that allows fo r perfect fo rm o n all exercises. It wi ll
feel easy to start but I guarantee you wi ll hate li fe as
you get n ear th e en d o f th e set. I f you can co m plete th is
giant set with ease th en you went a little too li ght o n
th e wei ght. I f that is th e case th en i n crease th e wei ght
fo r th e n ext set. You aren’t trai n i n g to fai lu re but th e
last cou ple exercises o f th is giant set sh ou ld be
d i ffi cu lt. Push you rself but do n’t ki ll you rself h ere.

V-GRI P PRESS DOWN (D RO P SET) : 4 sets o f 8-12 reps with

30 seco n ds rest.
*I want you to perfo rm th e last set as a d ro p set to
fai lu re.
You r tri ceps sh ou ld sti ll be pu m ped an d a little
fati gu ed fro m th e ch est wo rk earli er i n th is wo rkout.
That sai d, th e giant set sh ou ld have allowed you r
tri ceps to rest a little bit so th ey wi ll be fresh fo r th e
d i rect tri ceps wo rk o n th e day. After all, th e tri ceps
are why we are h ere to day!! I want you to keep th e
i ntensity u p with th is m ovem ent an d i n crease th e
wei ght with each set. You wi ll perfo rm a d ro p set to
fai lu re fo r you r last set. Do n’t ch eat you rself an d
perfo rm partial reps. Push you rself with th e wei ght but
sti ll focus o n stri ct fo rm an d a steady tem po between
th e eccentri c an d co n centri c po rti o ns o f th e li ft. Cable
m ovem ents are rarely used with slo ppy fo rm an d
h eavy wei ght. Cable m ovem ents always wo rk best wh en
you r fo rm is o n po i nt an d we are applyi n g all th e wo rk
to th e m uscle we are focused o n.
CABLE KI CKBACK : 3 sets o f 12-15 reps per arm with 30
seco n ds rest i n between arms.
We fi n ish to day’s wo rkout with a cable tri ceps
ki ckback. Agai n, th is is n ot a m ovem ent to try an d trai n
h eavy. I can make an argu m ent fo r loose fo rm with a
d bell ki ckback, but th e cable vari ety requ i res that you
focus o n tem po an d fo rm to get th e m ost out o f th e
m ovem ent. I li ke th e cable ki ckback as a fi n ish i n g
m ovem ent fo r tri ceps because o f th e stren gth cu rve
that th e cable mach i n e provi d es. Th e cable vari ety o f th e
ki ckback wi ll apply co nstant tensi o n th rough out th e
m ovem ent co m pared to a d bell wh ere th e tensi o n is
appli ed d i fferently at th e to p an d botto m. Th is is a
vo lu m e m ovem ent. Keep a steady tem po an d chase th e
pu m p to fi n ish to day’s wo rkout.

DAY 3: LEGS AN D FO REARMS

D BELL WRIST CU RL : 3 sets o f 25 reps with 15-20 seco n ds

rest i n between arms.
I kn ow th is is leg day, but every day is arm day so
we wi ll start to day’s wo rkout with th is basi c fo rearm
exercise. Th e fo rearms get h it o n m ost u pper bo dy
exercises. You are wo rki n g you r fo rearms any ti m e you
gri p a barbell, d bell, cable attach m ent, o r si m ply
load i n g an d u n load i n g plates. Asi d e fro m th e
brach i o rad ialis, th e majo rity o f th e rest o f th e m uscles
o n th e botto m o f th e fo rearm are wo rked with han d an d
wrist m ovem ent. Th is leaves us with very si m ple
m ovem ents to d evelo p m uscles i n th e fo rearm. Th e wrist
cu rl, an d all o f its variants, is th e m ost co m m o n an d o n e
o f th e m ost effective ways to i n crease fo rearm size an d
gri p stren gth. Do n’t overth i n k th is m ovem ent, but I want
you to focus o n a slow tem po with a fu ll ran ge o f m oti o n.
Sh o rt an d j erky m ovem ent with a wei ght that’s too
h eavy wi ll n ot acco m plish anyth i n g. Slow th e tem po
down an d reach a fu ll ran ge o f m oti o n fo r th e best
resu lts!
HAM M ER CU RL CO M POU N D SET W/REVERSE GRI P
BARBELL CU RL : 3 sets o f 8-12 reps with 1-m i n ute rest
i n between sets.
*I want you to perfo rm 8-12 reps per arm with th e
ham m er cu rl an d 8-12 reps total with th e reverse gri p
barbell cu rl.
We focused pri mari ly o n th e botto m o f th e
fo rearms with th e previ ous m ovem ent. Th is m ovem ent is
focused o n trai n i n g th e brach i o rad ialis that ru ns o n to p
o f you r arm. You r bi ceps wi ll get so m e wo rk with th ese
m ovem ents too. Th is is a pu m p type vo lu m e exercise.
We’ve already h it bi ceps a cou ple days ago an d th ey
m i ght sti ll be so re an d recoveri n g. Keep th e i ntensity
low an d focus o n getti n g a so li d pu m p with quality reps
an d a fu ll ran ge o f m oti o n. Try perfo rm i n g th e reverse
gri p barbell cu rl with a “th u m b-less” gri p i f you want
so m e ad d ed d i ffi cu lty. You sh ou ld gri p th e bar as hard as
you can wh i le you perfo rm th ese m ovem ents. Both o f
th ese exercises sh ou ld n’t take you very lo n g to
co m plete an d you sh ou ld be left with a pu m p i n you r
bi ceps an d fo rearms as you get started o n you r leg day.

LEG EXTENSI O N : 4 sets o f 8-12 reps with 30 seco n ds rest

i n between sets.
*I want you to h o ld th e co ntracti o n fo r a 3 seco n d cou nt
at th e to p o f each rep.
I want to give you r fo rearms a chan ce to rest
befo re trusti n g th em to h o ld o nto th e bar wh i le you
squat. I also want to take th is ti m e to warm u p th e quads
an d get th e legs ready fo r squatti n g. You sh ou ld
perfo rm th is m ovem ent with m o d erate wei ght an d treat
it li ke a warm u p exercise. Th e goal is to push bloo d i nto
you r quads an d get th em ready fo r th e rest o f to day’s
wo rkout. Th e fi rst 5 reps o f each set wi ll li kely be easy,
but havi n g to h o ld a co ntracti o n at th e to p o f each rep
sh ou ld make th e last 5 reps d i ffi cu lt. I f you can
co m plete all 1 0 reps with ease th en you n eed to i n crease
th e wei ght. I want you to focus o n squ eezi n g an d
co ntracti n g you r quads as hard as you can at th e to p o f
each rep. Make su re to pause fo r a tru e th ree seco n d
cou nt at th e to p an d do n’t rush it!
SQUAT : 5 sets o f 8-1 0 reps with 1-2 m i n utes rest i n
between sets.
You sh ou ld start with a li ght to m o d erate wei ght
an d i n crease th e wei ght that you use with every set.
You r fi rst cou ple sets sh ou ld be co nsi d ered warm u p
sets. You’ll th en co nti n u e to i n crease th e wei ght each
set an d make you r last set you r h eavi est set. You want
to make su re that you have a goo d spotter an d take you r
last set to fai lu re. I f you can get m o re th en 1 0 reps th en
you n eed to i n crease th e wei ght by 5-1 0 lbs th e n ext ti m e
you squat. I f you get fewer th en 8 reps o n you r last set
th en you went too h eavy an d wi ll n eed to d ecrease th e
wei ght th e n ext ti m e that you squat. Th e goal is to be
able to co nti n u e to get at least 1 extra rep o r to ad d
wei ght each ti m e you squat. Th is is pro bably go i n g to be
th e hard est si n gle exercise that you do fo r any plan i f
you push you rself pro perly. Th e h eavy fu ll bo dy
co m pou n d m ovem ents are great fo r ad d i n g mass
everywh ere. Th ere is a th eo ry that th e i n crease i n
testostero n e an d growth h o rm o n e fro m squatti n g can
h elp oth er m uscles (li ke you r arms) recover an d grow.
Squatti n g can bu i ld bi g legs, but m o re i m po rtantly, it
wi ll make you stro n ger an d m o re m uscu lar as a wh o le.
I kn ow th is is an #ED IAD program, but th ey call Squats
th e ki n g o f all exercises fo r a reaso n. Make th e m ost
o f it!

STI FF LEG D EAD LI FT : 3 sets o f 8-1 0 reps with 1-2 m i n utes

rest i n between sets.
*I want you to perfo rm each rep with a 5 seco n d eccentri c.
You sh ou ld feel fai rly exhausted after push i n g
you rself o n squats. I do n’t want to overload you r back
o r n ervous system so we wi ll treat th e sti ff leg d ead li ft
li ke a pu m p exercise even th ough it’s a h eavy m ovem ent.
Keep th e i ntensity down an d th e wei ght m o d erate. I want
you to focus o n th e stretch an d keep th e tem po down o n
th e 5 seco n d eccentri c. Th e goal is to feel th e m uscles
wo rki n g an d keep th e fo rm ti ght as you keep a m ellow
tem po with each rep. Th is sh ou ld n’t be treated as an
explosive m ovem ent o r a power m ovem ent. Th i n k o f it as
a wei ghted stretch fo r you r hamstri n gs.
You wi ll n ot be usi n g a very h eavy wei ght, so I want you
to focus you r effo rts m o re o n th e 5-seco n d eccentri c
than th e co ntracti o n. Th is is m o re about th e “n egative”
than it is th e actual li ft!

LYI N G O R KN EELI N G LEG CU RL : 4 sets o f 8-12 reps with

30 seco n ds rest i n between sets.
*I want you to lower th e eccentri c fo r a 5 seco n d cou nt
o n each rep.
We are n eari n g th e en d o f th e wo rkout. Th e pu m p
fro m you r fo rearm wo rkout is pro bably go n e an d th e
pu m p sh ou ld n ow be i n you r glutes, quads, an d
hamstri n gs. We j ust targeted th e hamstri n gs with th e
sti ff leg d ead li ft an d n ow we are go i n g to fi n ish th em
with th e lyi n g o r kn eeli n g leg cu rl. I want you to perfo rm
th e co n centri c with a regu lar tem po but th en slow th e
eccentri c down to last fo r a 5 seco n d cou nt. We j ust
co ntro lled th e stretch o f th e hamstri n g with th e sti ff
leg d ead li ft an d we wi ll n ow do th e sam e with th e leg
cu rl. Th e majo r d i fferen ce wi ll be that th e sti ff leg
d ead li ft co ntro lled th e stretch o n th e eccentri c with
th e m ovem ent at th e h i ps wh i le th e leg cu rl wi ll co ntro l
th e stretch with th e m ovem ent at th e kn ee. Th e
co ntracti o n with th e sti ff leg d ead li ft i nvo lves th e
glutes an d erecto rs wh i le th e co ntracti o n with th e
leg cu rl is m o re iso lated at th e kn ee. Use th is exercise
to focus o n fi n ish i n g o ff th e hamstri n gs with as bi g o f a
pu m p as possi ble. You may want to try stretch i n g you r
hamstri n gs as you rest i n between sets. I’ve always
fou n d that it h elped with th e pu m p an d mad e my
hamstri n gs feel better wh i le I was trai n i n g th em.
SEATED O R STAN D I N G CALF RAISE : 5 sets o f 1 0 reps with
1-m i n ute rest i n between sets.
*I want you to pause fo r a 5 seco n d cou nt at th e botto m
o f th e li ft an d h o ld th e co ntracti o n fo r a 3 seco n d cou nt
at th e to p o f each rep.
*I want you to stretch each calf fo r 30 seco n ds each
du ri n g you r 1-m i n ute rest.
I’ll ad m it that I n eglect my calves far too o ften.
Th ey are j ust very bo ri n g an d pai n fu l to trai n!! Every
day isn’t calf day…it’s arm day! That sai d, I have fou n d a
few m eth o ds that have h elped m e d evelo p calves wh en I
was co m peti n g. Th e calves are used by use dai ly. We use
th em to stan d an d walk arou n d so th ey are used to bei n g
trai n ed every day. Th e calves are also used to
co ntracti n g an d relaxi n g very qu i ckly. I beli eve that we
n eed to take ou r calves outsi d e o f th ei r co m fo rt zo n e
an d trai n th em slowly. I want you to h o ld th e
co ntracti o n an d flex you r calves as hard as you can
fo r 3 seco n ds at th e to p o f every rep. Co ntro l th e wei ght
o n th e eccentri c an d stretch you r calves at th e botto m
o f every rep fo r a 5 seco n d cou nt. You wi ll want to keep
th e wei ght li ght to m o d erate as you r calves wi ll be o n
fi re after th e fi rst set! You wi ll n ot be co m pletely
resti n g d u ri n g you r rest peri o d eith er. I want you to
stretch each calf fo r 30 seco n ds separately d u ri n g
you r rest peri o d. Stretch i n g th e calves i n between sets
wi ll li kely bu rn an d you wo n’t enjoy it. I have fou n d that
it h elps with th e pu m p an d has h elped m e bu i ld m uscle
o nto my calves. Th e calves aren’t stretch ed very o ften
so th is is d efi n itely so m eth i n g that takes th em out o f
th ei r co m fo rt zo n e an d en cou rages th em to grow!

DAY 4: BI CEPS, TRI CEPS, AN D ABS

D BELL CO N CENTRATI O N CU RL SU PER SET WITH D BELL

KI CKBACK : 4 sets o f 8-12 reps per arm, per exercise
with 30 seco n ds rest i n between arms.
 Fi nally, th e day you’ve all been waiti n g fo r! We
do n’t have to h o ld anyth i n g back o r save any en ergy i n
ou r arms to day. To day we chase th e bi ggest pu m p that we
can get! We are d ed i cati n g an enti re wo rkout to j ust
arms with a little bit o f abs at th e en d. We are also
fi nally getti n g to th e su per sets that I m enti o n ed
earli er i n th is eBoo k. I want you to perfo rm all th e
reps fo r both exercises with 1 arm befo re resti n g an d
transferri n g over to th e oth er arm. Keep th e i ntensity
m o d erate an d focus o n a fu ll ran ge o f m oti o n fo r both
exercises. We are usi n g free wei ghts i nstead o f cables
so you can go a little h eavi er an d loosen th e fo rm j ust
a little bit. Push you rself, but j ust kn ow that n eith er
wo rkout wi ll h elp you i f th e wei ght is so h eavy that
you r fo rm beco m es too slo ppy.

WI D E GRI P EZ BAR BARBELL CU RL : 4 sets o f 8-1 0 reps

with 1-m i n ute rest i n between sets.
*I want you to apply a 5 seco n d eccentri c to each rep.
*Occlusi o n trai n i n g is great fo r both o f th ese exercises!
I want you to use th e wi d e gri p o n th e ez bar an d
use th e arm blaster i f you have o n e avai lable. Pay
attenti o n to th e tem po o f th is exercise, as I want you to
slow th e eccentri c down to last a 5 seco n d cou nt. I want
you to avo i d swi n gi n g you r back an d tryi n g to ch eat th e
rep o n both th e co n centri c an d eccentri c part o f th e
li ft (th e arm blaster wi ll h elp with th is). You may have
to d ro p th e wei ght co m pared to what you are used to i n
o rd er to make th e m ost out o f th is exercise. I guarantee
that i f you tru ly fo llow th e 5 seco n d cou nt o n th e
eccentri c with goo d fo rm that you r bi ceps wi ll be
scream i n g m o re than i f you j ust load ed u p th e barbell
with h eavy wei ght an d j erked it arou n d. I want to
i m plem ent th e slow eccentri c to fo rce you to apply all
th e stress to th e bi ceps. I want you r bi ceps co m pletely
co ntro lli n g th e wei ght. I do n’t want you r back to assist
you. Focus o n you r bi ceps co ntracti o n with th e
co n centri c an d focus o n you r bi ceps fi ghti n g th e
resistan ce as you slowly lower th e wei ght o n th e
eccentri c.
CLOSE GRI P BEN CH PRESS : 4 sets o f 1 0 reps with
1-m i n ute rest i n between sets.
Th is exercise wi ll wo rk best with a spotter. It’s
hard to trai n as h eavy as you wou ld li ke with out a
spotter to h elp you o n th is m ovem ent. You sh ou ld start
li ght with a warm u p set o r two an d fo llow that with at
least 2 h eavy sets. I want you to use a narrow gri p an d
focus o n th e part o f th e m ovem ent that you feel you r
tri ceps wo rki n g th e m ost. So m e peo ple wi ll sti ll try
an d use too m uch ch est an d d elts o n th is m ovem ent.
I want you to keep you r elbows tucked an d wo rk th e to p
half o f th e m ovem ent. Take you r ti m e with you r warm u p
sets an d feel fo r what part o f th e rep gives you th e m ost
activati o n an d feeli n g i n you r tri ceps. I am n ot co n cern ed
with bu i ld i n g m uscle anywh ere than you r tri ceps with
th is m ovem ent. I f you aren’t feeli n g th is do m i nantly
i n you r tri ceps th en you n eed to adj ust you r fo rm an d
tem po to make su re you are transferri n g as m uch o f th e
wei ght load o nto you r tri ceps as possi ble.

WI D E REVERSE GRI P EZ BAR PRESS DOWN SU PERSET WITH

CLOSE GRI P EZ BAR CABLE CU RL : 4 sets o f 8-12 reps per
exercise with 30 seco n ds rest i n between sets.
*I want you to apply a 5 seco n d co n centri c to each rep o f
both exercises.
Th ere is a twist! You wi ll n ow perfo rm th e
co ntracti o n (co n centri c) with a 5 seco n d cou nt o n both
exercises. I want you to slow down th e co ntracti o n an d
focus o n co ntro lli n g th e wei ght as you li ft. Th is wi ll
fo rce th e bi ceps an d tri ceps to co ntract i n a d i fferent
man n er co m pared to th e typi cal explosive co n centri c
that th ey are used to. You can perfo rm th e eccentri c
with a n o rmal co ntro lled tem po. Th e focus th is ti m e is
all o n th e co n centri c. You can use th e sam e ez bar cable
attach m ent fo r both exercises. I want you to perfo rm
th e press down with you r palms faci n g u pward as you
gri p th e wi d e part o f th e ez bar cable attach m ent. You r
han ds sh ou ld be i n th e sam e positi o n as i f you were go i n g
to perfo rm a wi d e gri p ez bar cu rl. You wi ll th en
perfo rm a tri ceps press down fro m th e u pper pu lley
wh i le usi n g th e narrow gri p o n th e ez bar cable
attach m ent.
I want you to i m m ed iately su perset th is with a close gri p
cable cu rl wh i le usi n g th e sam e attach m ent fro m th e
lower pu lley. Rem em ber to focus o n slowi n g th e
co ntracti o n down to last 5 seco n ds. Th is co ntro l wi ll
feel awkward at fi rst, but it’s to rtu re o n you r arms
an d trai ns th em i n a way that th ey are n ot used to!

RO PE HAM M ER CU RL SU PERSET WITH RO PE PRESSDOWN :

4 sets o f 12-15 reps per exercise with 30 seco n ds rest i n
between sets.
*Occlusi o n trai n i n g is great fo r both o f th ese exercises!
We are n eari n g th e en d o f to day’s wo rkout. I am
ch oosi n g to use th e ro pe attach m ent fo r both exercises
an d it’s all about vo lu m e. We have already trai n ed with
so m e h eavy wei ght an d focused o n co ntro lli n g both th e
eccentri c an d co n centri c. You sh ou ld perfo rm th ese
exercises with a regu lar co ntro lled tem po but
oth erwise focus o n pu m pi n g as m uch bloo d i nto th e
m uscles as possi ble. I f you’ve perfo rm ed to day’s
exercises with th e co rrect fo rm an d i ntensity th en you r
arms sh ou ld be pu m ped an d ready to qu it. We are alm ost
do n e an d th en it’s ti m e to eat, sleep, rest, an d watch th em
grow!

HAN GI N G LEG RAISE, I N CLI N E SIT U P, O R AB WH EEL : I want

you to start by getti n g 50 total reps o n any o n e o r a m ix
o f th ese exercises. I want you to try an d set a perso nal
best every ti m e an d wo rk you r way to bei n g able to do
1 00 clean reps with a steady tem po.
I spent a lot o f my wei ghtli fti n g career avo i d i n g
ab trai n i n g. I spent a lot o f ti m e o n th em i n th e begi n n i n g
u nti l I learn ed that my co re was bei n g trai n ed every
ti m e I perfo rm ed a h eavy co m pou n d exercise. I f you
co m bi n e that with th e kn owledge that abs co m e fro m
n utriti o n i nstead o f trai n i n g, th en I so rt o f sto pped
focusi n g o n th em. That sai d, I do li ke to i n clu d e so m e ab
wo rk i nto my weekly routi n e. I do n’t beli eve th e abs n eed
m uch d i rect wo rk, but we sh ou ld give th em so m e d i rect
wo rk j ust li ke any oth er m uscle. Focus o n wo rki n g you r
way to bei n g able to perfo rm 1 00 clean reps with a slow
an d co ntro lled tem po. That wi ll be th e o n ly abdo m i nal
goals o f th is program.
 DAY 5: MAN DATO RY REST

I am requ i ri n g that you take a man dato ry rest day fro m

wei ght li fti n g o n th is day. Th is is you r chan ce fo r rest
an d recovery. Do you r best to get plenty o f hyd rati o n,
rest, an d foo d o n to day.

DAY 6: REPEAT STARTI N G WITH DAY 1

You wi ll start th e wo rkout split over starti n g agai n

with Day 1 o f th e program.

I’ll ad m it that I used to hate card i o. Actually, I

sti ll hate it co m pared to li fti n g wei ghts. That sai d, I
recently started focusi n g o n my card i ovascu lar h ealth
agai n an d I realized that card i o has ben efits to h elp us
bu i ld m uscle too!
M ost peo ple th i n k that card i o is si m ply fo r
en d u ran ce ath letes an d peo ple tryi n g to lose bo dy fat.
M ost peo ple do n’t u n d erstan d that th ere are several
d i fferent types o f card i o d epen d i n g o n you r goals. So m e
peo ple are afrai d that card i o wi ll bu rn m uscle o r
affect m uscle growth. Card i o can an d wi ll d efi n itely
affect m uscle growth i f do n e i m pro perly, but i f th e
pro per card i o is do n e th en it can actually h elp you
perfo rm better, h elp you recover, an d h elp you eat
m o re to grow!

“I recently started focusing on my

cardiovascular health again and I realized
that cardio has benefits to help us build
muscle too!”
 LOW I NTENSITY CARD I O (AVO I D)

Low i ntensity steady state card i o is th e m ost

co m m o n type o f card i o an d th e type o f exercise that
m ost peo ple th i n k o f wh en th ey h ear th e term “card i o”.
I see peo ple i n co rpo rate gyms spen d i n g h ou rs o f th ei r
ti m e perfo rm i n g low i ntensity card i o. Th is type o f
card i o i n clu d es joggi n g, lo n g d istan ce cycli n g, low
i ntensity tread m i lls, etc. an d it is n ot go i n g to h elp you
bu i ld bi gger arms o r co ntri bute to wei ghtli fti n g m uch
at all.
Th is type o f card i o is goo d fo r peo ple loo ki n g to
bu i ld en d u ran ce, i m prove th ei r overall h eart h ealth,
o r to si m ply get started i f th ey are that far out o f
shape. Th is is why so many peo ple begi n th ei r gym li fe o n
th e tread m i ll. I’m n ot agai nst th is type o f card i o fo r
th ose reaso ns, but you sh ou ld avo i d th is type o f card i o
fo r th is program.

“This type of cardio includes jogging, long

distance cycling, low intensity treadmills, etc.
and it is not going to help you build bigger arms
or contribute to weightlifting much at all.”
H I GH I NTENSITY CARD I O (PREFERRED)

I do n’t see en ough peo ple perfo rm i n g h i gh

i ntensity card i o. Th is type o f card i o is han ds down th e
best o pti o n fo r th is wo rkout program. Th is can be
spri nti n g, pu lli n g o r push i n g sleds, th e rower mach i n e,
ti re fli ps, o r any card i o that is all about n ear maxi mal
o r maxi mal effo rt an d fo r a sh o rt peri o d o f ti m e. I li ke
th e rower o r an aggressive spri nt o n a stati o nary bi ke
fo r n o lo n ger than 1 0 m i n utes an d I’ll explai n why.
 I f you th i n k about wei ghtli fti n g as an oth er
activity th en it m ost closely resem bles spri nti n g. We
trai n as i ntensely as possi ble du ri n g ou r set an d th en we
co m pletely rest. You can make an argu m ent that
spri nti n g is li ke h i gh i ntensity i nterval card i o (H I IT) an d
you are co rrect. You wi ll wo rk at maxi mal effo rt fo r a
sh o rt d u rati o n o f ti m e an d th en rest wh i le do i n g card i o
at say a 50% effo rt fo r a sli ghtly lo n ger peri o d o f ti m e.
Th is is close to th e style o f card i o that I want you to
perfo rm but n ot exactly. I want you to focus m o re o n
stri ctly H IT card i o.
Th e type o f H IT card i o I want you to perfo rm is
perfo rm i n g at you r maxi mal effo rt fo r n o lo n ger than
1 0 m i n utes. You may start out perfo rm i n g an d fi n d
you rself fad i n g as ti m e go es o n. Th is is perfectly fi n e
an d n o rmal. I do n’t want to suggest i nterval card i o
because I do n’t want you to have a plan n ed “rest” peri o d
wh i le perfo rm i n g th is sh o rt bu rst o f card i o. I want you
go i n g as hard as you physi cally can fo r th is sh o rt
am ou nt o f ti m e.
I f you can push you rself n ear maxi mal effo rt o n
card i o fo r 8-1 0 m i n utes th en you wi ll d evelo p th e
card i ovascu lar shape to be able to push th e m uscle as
hard as you can du ri n g you r wei ght li fti n g sets. Th is
wi ll give you th e abi lity to tru ly push to m uscle fai lu re.
We are si m ply usi n g card i o to i m prove you r wei ght
li fti n g perfo rman ce an d h elp you reach m uscle fai lu re
an d cause hypertro phy. I see peo ple reach “fai lu re”
du ri n g th ei r wo rkout an d realize that th ey are reach i n g
card i ovascu lar fai lu re i nstead o f actual m uscle
fai lu re. Th is can be a li m iti n g facto r i n tryi n g to
sti m u late m uscle growth. We n eed to wo rk you r
card i ovascu lar system so that you can successfu lly
reach m uscle fai lu re an d sti m u late m uscle growth
th rough you r wei ght li fti n g exercises.
You wi ll also sh o rten th e am ou nt o f ti m e that
you n eed i n between sets by i n creasi n g you r en d u ran ce
with th is type o f card i o. H IT card i o do esn’t take m uch
ti m e fo r you to co m plete an d i f you can fit it i nto you r
sch ed u le at least a cou ple ti m es per week th en you wi ll
d evelo p th e card i ovascu lar en du ran ce to take you r
wei ght trai n i n g to th e n ext level.
Rem em ber that we are tryi n g to be i n th e best possi ble
shape fo r wei ght li fti n g; we aren’t tryi n g to be
marath o n ru n n ers h ere.
Th is sh o rt am ou nt o f ti m e an d calo ri c
expen d itu re is n ot en ough to prevent m uscle gai n eith er.
I’ve actually fou n d that th is type o f card i o post
wo rkout is great to i n crease appetite. I f you are
so m ebo dy wh o struggles to eat en ough to grow th en
you can use th is card i o as a too l to i n crease calo ri c
i ntake. Wh o cares i f you bu rn an extra 1 00-200 calo ri es
i f it h elps you eat an extra 800-1 000!!
I suggest that you toss i n 8-1 0 m i n utes o f h i gh
i ntensity spri nti n g type card i o at least 2x per week
post wo rkout. Th is sh ou ld be en ough to h elp i m prove
you r wei ght li fti n g card i ovascu lar shape an d give you
th e ben efits o f faster recovery ti m es an d i n creased
appetite as well.

“This type of cardio is hands down the best option

for this workout program. This can be sprinting,
pulling or pushing sleds, the rower machine,
tire flips, or any cardio that is all about near
maximal or maximal effort and for a short
period of time.”

I’ve m enti o n ed previ ously that th is is a h i gh

frequ en cy plan. It is h i gh frequ en cy fo r all m uscle
grou ps, but especially fo r you r arms. You wi ll be
putti n g you r bo dy i n a positi o n wh ere it wi ll be d i ffi cu lt
to fu lly recover an d grow. Th e goal o f th is plan is to
sti m u late as m uch m uscle growth as possi ble an d
uti lize trai n i n g an d n utriti o n to h elp you r bo dy adapt,
recover, an d grow. Peri-wo rkout n utriti o n is a M UST
wh en fo llowi n g a h i gh i ntensity plan such as th is.
 Th e term “peri-wo rkout n utriti o n” is an oth er way
o f sayi n g, “arou n d th e wo rkout n utriti o n”. I am talki n g
about you r pre-wo rkout m eal, i ntra-wo rkout shake,
an d post wo rkout n utriti o n. You sh ou ld be o n to p o f
you r n utriti o n 24/7, but I fi n d that th e wi n dow arou n d
th e wo rkout is th e m ost i m po rtant wh en tryi n g to grow.
Exercise is a catabo li c activity, m ean i n g that you r bo dy
is breaki n g itself down th rough th e wo rkout. I f th is
were a fat loss plan th en th is breakdown isn’t a bad
th i n g, as we wou ld o bvi ously want to break fat down an d
use it fo r fu el d u ri n g th e wo rkout. H owever, th is plan is
focused o n bu i ld i n g m uscle i n you r arms. I n o rd er to
bu i ld m uscle we want to avo i d catabo li c activiti es as
m uch as possi ble.
You wi ll be trai n i n g you r arms i n so m e way d u ri n g
every wo rkout day. Th is m eans that you r arms are go i n g
to co nstantly be i n a state o f recovery. Rest is part o f
th e fo rm u la fo r recovery an d I wi ll ad d ress that i n a
later chapter. Th e oth er part o f that fo rm u la li es i n
you r n utriti o n. I wi ll break you r “peri-wo rkout
n utriti o n” down by th ese segm ents.

“The term “peri-workout nutrition” is another way

of saying, “around the workout nutrition”. I am
talking about your pre-workout meal,
intra-workout shake, and post workout
nutrition.”
PRE-WO RKOUT N UTRITI O N

Tech n i cally any m eal pri o r to trai n i n g is

“pre-wo rkout” n utriti o n, but I want to focus o n th e last
m eal you have pri o r to wo rki n g out.
Th is m eal sh ou ld be co nsu m ed 2-3 h ou rs pri o r to
trai n i n g. D i gesti o n is part m echan i cal i n th e fu n cti o n o f
you r d i gestive system havi n g to physi cally m ove foo d
arou n d. Th is requ i res en ergy an d bloo d flow to you r
o rgans. Th is bloo d flow is also crucial to d istri bute
n utri ents an d en ergy to you r wo rki n g m uscles an d
extrem iti es.
I f you co nsu m e a m eal too close to th e wo rkout th en we
wi ll be wo rki n g agai nst ou rselves by tryi n g to pu ll
bloo d away fro m th e o rgans an d sen d it to th e m uscle.
Th is can affect d i gesti o n, abso rpti o n, an d d ecrease
you r pu m p i n th e gym. To to p ito ff many o f you wi ll feel
lazy an d sluggish after eati n g a m eal, an d that is th e
last feeli n g we want wh en enteri n g th e gym. Lastly, i f
you take a pre-wo rkout li ke O ri gi n PRE, th en you wo n’t
be able to abso rb all o f th e i n gred i ents fast en ough to
be effective fo r you r wo rkout. It’s very hard fo r a
pre-wo rkout to get abso rbed with a bu n ch o f foo d i n th e
way. I f you can eat 2-3 h ou rs pri o r to trai n i n g th en you
wi ll allow you r bo dy su ffi ci ent ti m e to d i gest th e m eal
befo re go i n g hard i n th e gym.
I li ke to keep th is m eal low i n fat so that th e m eal
can d i gest faster an d easi er. Fats typi cally take th e
lo n gest to break down an d d i gest. A ch i cken an d ri ce
m eal o r even a si m ple tu na fish o r lean d eli m eat
san dwi ch is su ffi ci ent as a pre-wo rkout m eal. At ti m es I
wi ll ad d a banana o r small am ou nt o f oth er fru it o r
d ri n k so m e coco n ut water to hyd rate pre-wo rkout as
well. You want so m eth i n g that you kn ow you can d i gest
easi ly an d so m eth i n g that wo n’t sit i n you r sto mach fo r
too lo n g eith er. We n eed so m e foo d to fu el th e wo rkout
an d that’s it. Do n’t over co nsu m e foo d h ere o r else it
wi ll n ot d i gest i n ti m e befo re you r wo rkout.

“If you can eat 2-3 hours prior to training then

you will allow your body sufficient time to digest
the meal before going hard in the gym.”
 PRE-WO RKOUT SU PPLEM ENTATI O N

M ost pre-wo rkout su pplem ents are taken

rough ly 20-30 m i n utes pri o r to trai n i n g. Pre-wo rkouts
are co m m o n ly kn own fo r th e en ergy an d focus that th ey
provi d e fo r th e wo rkout. Th is is a great reaso n to take a
pre-wo rkout, but it is o n ly half o f what you sh ou ld be
loo ki n g fo r. Wh i le pre-wo rkout su pplem ents typi cally
o ffer little i n th e way o f actual n utriti o n, you want to
make su re that you r pre-wo rkout is also su pplyi n g
i n gred i ents fo r th e perfo rman ce o f th e m uscle as well
as en ergy an d focus fo r th e brai n.
We do n’t focus o n getti n g n utriti o n fro m
pre-wo rkout su pplem ents, as it is si m ply a perfo rman ce
ai d an d n ot co nsi d ered a foo d-based su pplem ent. We get
ou r n utriti o n fro m foo d an d foo d-based su pplem ents.
Loo k fo r a pre-wo rkout that o ffers so m eth i n g else
besi d es en ergy, li ke electro lytes, creati n e, n itri c
oxi d e/bloo d flow i n gred i ents, am i n o aci ds, etc. You want
to make su re that you r pre-wo rkout is h elpi n g to
sti m u late perfo rman ce fo r you r m i n d an d you r m uscle.

“While pre-workout supplements typically offer

little in the way of actual nutrition, you want to
make sure that your pre-workout is also
supplying ingredients for the performance of
the muscle as well as energy and focus for
the brain.”
 I NTRA-WO RKOUT SU PPLEM ENTATI O N

I ntra-wo rkout su pplem entati o n is th e closest

th i n g to bei n g able to d eliver foo d to th e m uscle exactly
wh en th e m uscle n eeds it. You can buy an i ntra-wo rkout
su pplem ent li ke O ri gi n I NTRA o r you can bu i ld you r own.
I n fact, we do n’t put pro pri etary blen ds i n O ri gi n
pro d ucts, so you can si m ply co py th e O ri gi n I NTRA
pro d uct i f you do n’t want to buy it. Regard less, you r
i ntra-wo rkout su pplem entati o n sh ou ld co nsist o f a
fast d i gesti n g carbo hyd rate, creati n e, an d am i n o aci ds.
You can get th is i n so m e all-i n- o n e pro d ucts, but m ost
wi ll requ i re at least two. Fo r exam ple,
you wi ll n eed th e O ri gi n I NTRA an d O ri gi n AM I N O
pro d ucts i f you are usi n g th e O ri gi n bran d. I f you get
th ose two su pplem ents th en you’re i ntra-wo rkout
su pplem entati o n is covered. You get a pu m p wh en you
wo rk out. Th e pu m p is you r bo dy su pplyi n g bloo d
to th e wo rki n g m uscles. You r bloo d co ntai ns i n gred i ents
n ecessary fo r th e m uscle to perfo rm o pti mally an d
recover. We want to use th is pu m p to fi ll th e bloo d with
m uscle bu i ld i n g an d perfo rman ce en han ci n g i n gred i ents
an d th en sh uttle th em i nto th e m uscle. I ntra-wo rkout
su pplem entati o n is d esi gn ed to su pply m uscle bu i ld i n g
an d perfo rman ce i n gred i ents d i rectly i nto th e m uscle
wh en you n eed it m ost. I f we can acco m plish th is th en we
can cut down o n m uscle catabo lism an d i n crease th e
total vo lu m e o f th e cell wh i le fi lli n g it with th ree
i m po rtant i n gred i ents i n glucose, am i n o aci ds, an d
creati n e.
Th e fast d i gesti n g carbo hyd rate is abso rbed
qu i ckly so little to n o m echan i cal d i gesti o n is requ i red.
Th is m eans that you can co nsu m e th is carbo hyd rate
du ri n g th e wo rkout an d n ot ru n i nto th e sam e d i gesti o n
an d bloo d flow pro blems as i f you ate a carbo hyd rate
m eal d u ri n g trai n i n g. Th ese types o f carbo hyd rates
qu i ckly su pply glucose to th e m uscle cell so that it can
co nti n u e to perfo rm o pti mally.
 A BCAA o r EAA su pplem ent provi d es th e am i n o
aci ds m ost respo nsi ble fo r m uscle growth. Th ese types
o f pro d ucts also requ i re little to n o d i gesti o n an d
abso rb very qu i ckly as well. I f you ad d an am i n o pro duct
to you r i ntra wo rkout th en you are n ow sh uttli n g fu el
via th e carbo hyd rate, an d recovery via th e am i n os i nto
th e m uscle as you get a pu m p d u ri n g th e wo rkout. That’s
a so li d co m bo to h elp with m uscle growth an d
perfo rman ce!
Lastly, creati n e is typi cally abso rbed best
alo n gsi d e a carbo hyd rate an d arou n d th e wo rkout
peri o d. I f you get en ough creati n e fro m you r
pre-wo rkout th en it’s n ot n ecessary with you r i ntra-
wo rkout su pplem entati o n. H owever, i f you are n ot
taki n g a pre-wo rkout that co ntai ns creati n e th en you
wi ll want to make su re that you have creati n e i n you r
i ntra-wo rkout su pplem ent. I f you have creati n e i n both
pro d ucts th en ch eck th e dosage, but you are li kely fi n e.
Very few co m pan i es overdose creati n e i n th ei r
pre-wo rkouts o r i ntra-wo rkout su pplem ents. M ost
co m pan i es wi ll fo rm u late pro ducts kn owi n g th e user
wi ll li kely be taki n g an oth er pro d uct with creati n e i n it
arou n d th e sam e ti m e. Creati n e is arguably th e m ost
stu d i ed an d m ost effective perfo rman ce-en han ci n g
su pplem ent avai lable. We want to take th is o ppo rtu n ity
to put creati n e o n th e sh uttle an d make su re that th e
m uscle has all th e creati n e it n eeds to h elp you i n crease
perfo rman ce.
It’s i m po rtant to co nsu m e a si gn i fi cant am ou nt
o f flu i d wh i le taki n g i ntra-wo rkout su pplem ents. You
also want to make th e i ntra-wo rkout su pplem ents last
fo r th e d u rati o n o f you r wo rkout. Th is m eans that you
sh ou ld be co nstantly si ppi n g o n it i n between sets. I f
you si p between every set th en you wi ll co nsu m e a lot o f
water!
 I wi ll typi cally m ix my i ntra-wo rkout
su pplem ents i n a shaker cu p an d si p it alo n gsi d e a
half-gallo n o f water o r m o re. Th ere are oth er ti m es
that I wi ll m ix my i ntra-wo rkout su pplem ents i n ½-1
gallo n o f water an d d ri n k it all du ri n g th e wo rkout. I’m
si gn i fi cantly bi gger than m ost peo ple, so you may n ot
n eed as m uch flu i d as m e. I wou ld suggest that m ost o f
you sh ou ld co nsu m e at least ½ gallo n o f water with you r
i ntra-wo rkout su pplem ents an d si p it so that you
co m plete it all at th e en d o f you r wo rkout.
Th e mai n ro le o f i ntra-wo rkout su pplem entati o n
is to take advantage o f th e pu m p by d eliveri n g
perfo rman ce en han ci n g an d recovery i n gred i ents
d i rectly to th e m uscle wh i le you trai n. Th is is crucial to
a h i gh frequ en cy plan such as #ED IAD wh ere th e m uscles
i n you r arm wi ll n eed th is ad d ed fu el an d recovery every
wo rkout day. We are fi ghti n g th e fact that we do n’t have
m uch rest i n between wo rkout sessi o ns, so we want to do
all we can to make su re that th e m uscle is i n th e m ost
o pti mal envi ro n m ent to grow. I f we can’t give th e
m uscle extra rest th en we n eed to make su re that we
are su pplyi n g all th e fu el an d i n gred i ents to grow i n
h o pes that we can cut recovery ti m e down an d see
progress.

“Intra-workout supplementation is designed to

supply muscle building and performance
ingredients directly into the muscle when you
need it most.”
 POST-WO RKOUT N UTRITI O N
M ost peo ple th i n k o f a fast d i gesti n g protei n
shake li ke O ri gi n WH EY wh en th ey th i n k o f post-wo rkout
n utriti o n. Wh i le a fast d i gesti n g protei n shake is n ever a
bad i d ea to have post wo rkout, I want to po i nt out that
it’s n ot enti rely n eed ed i f you are usi n g pro per
i ntra-wo rkout su pplem entati o n.
Th e i ntra-wo rkout su pplem entati o n sh ou ld
provi d e en ough fu el to sustai n you fo r an h ou r o r two
post wo rkout. It’s i m po rtant that you co nsu m e a m eal
d u ri n g th is ti m e. I f you wou ld li ke to i n crease you r
protei n i ntake, an d ti m e between you r wo rkout an d post
wo rkout m eal, th en you can always ad d a protei n shake.
A fast d i gesti n g wh ey protei n wi ll floo d th e m uscle with
am i n o aci ds requ i red fo r growth. Th e i ntra-wo rkout
su pplem entati o n sh ou ld halt catabo lism, but i f you want
to take it a step fu rth er th en th e fast d i gesti n g wh ey
wi ll guarantee it.
I perso nally m ix it u p. Th ere are ti m es wh en I wi ll
use a fast d i gesti n g wh ey i f I kn ow that I am n ot
i m m ed iately go i n g to eat post wo rkout. Oth er ti m es I h ead
strai ght to my favo rite restau rants an d eat a large
m eal post wo rkout. Th e o n ly key po i nt I want to make
h ere is that you wi ll n eed eith er a protei n shake o r a
m eal with i n 2 h ou rs o f you r wo rkout. I f you go lo n ger
than that th en you m i ght bu rn th rough th e i ntra-
wo rkout carbo hyd rates an d put you rself i n a catabo li c
envi ro n m ent.
You r post-wo rkout m eal can co ntai n any
reaso nable macro rati o. Fo r exam ple, a ham bu rger isn’t
a bad ch o i ce wh i le an i ce cream su n dae is pro bably n ot
that great. You want to make su re that you are getti n g a
su ffi ci ent am ou nt o f all th ree macros an d avo i d foo ds
that are predo m i nantly mad e u p o f o n e macro. I prefer a
ch i cken breast o r beef teriyaki bowl o r plate. Th e ri ce is
an excellent post-wo rkout carbo hyd rate an d eith er
protei n sou rce wi ll do fi n e. You can really have anyth i n g
h ere as lo n g as it fits with i n th e rest o f you r d i etary
n eeds.
 Hard gai n ers sh ou ld eat a lot h ere, wh i le th ose
that put o n fat easi ly m i ght want to d ecrease th ei r
carbo hyd rate co nsu m pti o n. It’s i m po rtant to rem em ber
that you j ust co nsu m ed carbo hyd rates with you r
pre-wo rkout m eal an d i ntra-wo rkout su pplem entati o n.
I f you put o n bo dy fat th en you may n ot n eed m uch, i f any,
carbo hyd rates i n you r post wo rkout m eal. Th e i nsu li n
respo nse fro m a post-wo rkout m eal is n ot n eed ed
(so rry…n o sou r patch ki ds) because o f th e i ntra-
wo rkout carbo hyd rate su pplem entati o n. So so m e o f you
may n ot n eed carbo hyd rates post wo rkout to get en ough
en ergy fo r recovery.
Rem em ber that each perso n’s d i et wi ll be
d i fferent. It is i m po rtant that you sti ck to you r macro
rati o an d total calo ri es o n th e day. Th is m eans that you
n eed to fit you r peri-wo rkout n utriti o n i nto you r dai ly
total macros an d calo ri es. You r dai ly totals are sti ll
crucial fo r you to bu i ld m uscle with out ad d i n g excess
bo dy fat wh i le fo llowi n g th is program.

“The only key point I want to make here is that you

will need either a protein shake or a meal within 2
hours of your workout. If you go longer than that
then you might burn through the intra-workout
carbohydrates and put yourself in a catabolic
environment.”
 EXAM PLE PERI-WO RKOUT N UTRITI O N
AN D SU PPLEM ENTATI O N
H ere is an exam ple o f goo d peri-wo rkout n utriti o n:

PRE-WO RKOUT M EAL (2 h ou rs pri o r): ch i cken breast

with wh ite ri ce.

PRE-WO RKOUT SU PPLEM ENTATI O N (20-30 m i n utes pri o r):

1 scoo p O RI GI N PRE (o r equ ivalent) m ixed i n 12-1 6oz o f
water.

I NTRA-WO RKOUT SU PPLEM ENTATI O N (Du ri n g you r

wo rkout): 1 scoo p O RI GI N I NTRA + 1 scoo p O RI GI N AM I N O
(o r equ ivalent pro d ucts) m ixed with at least ½ gallo n to
be co nsu m ed th rough out th e d u rati o n o f you r wo rkout.

POST-WO RKOUT N UTRITI O N : 1 scoo p O RI GI N WH EY

(o r equ ivalent) an d/o r 1 m eal co nsisti n g i n a m o d erate
rati o o f macro n utri ents (exam ple: 1 ham bu rger,
1 ch i cken o r beef teriyaki bowl, steak an d yams, etc.)

Rem em ber that we wi ll be trai n i n g th e arms

frequ ently an d we wo n’t allow th em to get m uch rest.
N utriti o n is o n e o f th e majo r keys to recovery an d I
beli eve that peri-wo rkout n utriti o n is crucial fo r you
to see th e m ost progress with th is plan.
You r arms wi ll n eed all th ey h elp th ey can get to
perfo rm o pti mally an d recover with a plan that
sti m u lates th em as frequ ently as th is o n e. A stro n g peri-
wo rkout n utriti o n gam e is d esi gn ed to su pply all that
you wi ll n eed to make su re that you r arms perfo rm well
with th e wo rkouts an d recover.

“Nutrition is one of the major keys to recovery

and I believe that peri-workout nutrition is
crucial for you to see the most progress with
this plan.”
 You do n’t always visually see th e progress that
you are maki n g. It’s i m po rtant to set u p a m eth o d to
track you r progress befo re co m m itti n g to any plan. I
see too many peo ple use th ei r I nstagram ph otos as a way
to m easu re progress an d that wo n’t always wo rk. Many
o f you wi ll make a lot o f progress wh en you fi rst start
wei ght trai n i n g. I’m talki n g about th e fi rst several
years o f trai n i n g. It’s very easy to see visual progress
du ri n g th is ti m e, but what about after th e n oo b gai nz
slow down?
Many o f you wi ll say that you “h it a plateau” wh en
you n o lo n ger see th e physi cal chan ges that you r bo dy is
maki n g via wo rki n g out an d eati n g better. Th e truth is
that you are pro bably sti ll maki n g progress but you r
tracki n g system sucks an d that’s why you th i n k you h it
a plateau. I f you track you r progress with m o re than o n e
th i n g an d co m pare n otes th en I’m su re you wi ll fi n d
you rself getti n g co nsistently better over ti m e.
Th is eBoo k is focused o n growth i n you r arms, so
we d efi n itely want to track that! H owever, th is is a
wo rkout plan that sh ou ld sti ll sh ow i m provem ents i n
oth er areas as well. Th is is why it is i m po rtant to have a
plan to track progress that d etai ls key po i nts i n you r
wo rkout.

“It’s important to set up a method to track your

progress before committing to any plan.”
LOGBOO K

I suggest keepi n g as many d etai ls i n you r logboo k

as possi ble. Th e i m po rtant th i n gs to track are you r
h eavi est sets fo r each wo rkout. I f you can track th e
wei ght that you used an d n u m ber o f reps co m pleted fo r
you r to p set o f every exercise th en you can refer to
you r past perfo rman ce each wo rkout an d have a
n u m ber to beat.
 You r fi rst ru n th rough th e wo rkout split wi ll
establish so m e n u m bers an d th en you can focus o n
beati n g th ose n u m bers each ti m e you wo rkout. So m e
refer to th is as li n ear progressi o n because we are
strivi n g to use a h eavi er wei ght o r get m o re reps with i n
th e d esi gn ed rep ran ges o f th e wo rkout over ti m e. Th is
m eans we are tryi n g to co nsistently progress fro m
week to week i n a li n ear fash i o n. I f you can li ft a h eavi er
wei ght an d/o r get m o re reps than befo re th en you are
maki n g progress! Th is perfo rman ce progress wi ll lead
to m uscle growth. After all, th ere is o n ly so m uch
perfo rman ce a m uscle can gai n befo re it n eeds to grow
bi gger. Push i n g th e m uscle to th is li m it is a way to
guarantee that you are sti m u lati n g m uscle growth.

“If you can track the weight that you used and
number of reps completed for your top set of
every exercise then you can refer to your past
performance each workout and have a number
to beat.”
PROGRESS PI CTU RES
Progress pi ctu res are an oth er great way to vi ew
progress, but th is is typi cally seen over lo n g peri o ds o f
ti m e. It’s very hard to see chan ges i n progress pi ctu res
o n a weekly basis. So m eti m es it’s even hard o n a m o nth ly
basis, but that do esn’t m ean that progress isn’t sti ll
happen i n g.
I suggest that you take progress pi ctu res at th e
sam e ti m e every week. I f you take th em at n oo n o n
Su n days th en always take th em at n oo n o n Su n days. Th is
wi ll be th e m ost accu rate way to use progress pi ctu res
as a m eans to track progress. I f you take progress
pi ctu res i n d i fferent spots, with d i fferent li ghti n g, an d
at d i fferent ti m es o f th e day/week th en you do n’t have
any co nsisten cy. Li ghti n g an d ti m e o f day both affect
h ow you loo k, so it’s i m po rtant to be co nsistent with th e
ti m e an d
locati o n fo r you r progress pi ctu res.
 “It’s very hard to see chan ges i n progress
pi ctu res o n a weekly basis. So m eti m es it’s even
hard o n a m o nth ly basis, but that do esn’t m ean
that progress isn’t sti ll happen i n g.”

TAKI N G M EASU REM ENTS

Lastly, th e best way to ch eck fo r progress i n you r

arms with th e #ED IAD eBoo k is to m easu re you r arms
with a tape m easu re weekly. I f you bu i ld a habit to take
progress pi ctu res at th e sam e ti m e every week, th en you
sh ou ld m easu re you r arms at th is sam e ti m e an d log it.
You can take m easu rem ents o f oth er m uscles as
well. We are focused o n arms, but I h o pe that you see
m uscle growth i n m o re than o n e area with th is plan.
Be as d etai led with you r m easu rem ents as possi ble. J ust
li ke progress pi ctu res, you may n ot see m uch progress
week to week, but I guarantee you wi ll see progress
over ti m e.

“If you build a habit to take progress pictures at

the same time every week, then you should
measure your arms at this same time and log it.”
TRACKI N G SCALE WEI GHT

Th is plan is d esi gn ed to h elp you bu i ld m uscle. I n

o rd er to bu i ld m uscle th en you wi ll n eed to be eati n g i n
a calo ri c su rplus. I f you eat i n a calo ri c su rplus th en
you wi ll gai n wei ght. I f you are n ot gai n i n g wei ght th en
you are li kely n ot eati n g en ough to grow. I f you are
gai n i n g wei ght too qu i ckly th en you m i ght be putti n g o n
u nwanted bo dy fat. Th is is why it’s i m po rtant to track
th e scale to see h ow you r n utriti o nal plan is
coo perati n g with you r goals.
 It’s i m po rtant to track you r scale wei ght o n th e
sam e scale an d at th e sam e ti m e weekly. I f you are go i n g
to take m easu rem ents an d progress pi ctu res at th e
sam e ti m e every week, th en I want you to toss i n a scale
m easu rem ent as well. You wi ll n eed it to h elp you make
adj ustm ents to you r d i et to make su re that you are
eati n g en ough to grow with out eati n g too m uch an d
putti n g o n a si gn i fi cant am ou nt o f bo dy fat. You sh ou ld
try to see gai ns o f ¼-2lbs per week. I f you gai n less
than th is o n a co nsistent weekly basis th en you li kely
aren’t eati n g en ough to grow. I f you gai n m o re than th is
o n a co nsistent weekly basis th en you are pro bably
putti n g o n bo dy fat. Even 2lbs per week co nsistently
m i ght be a resu lt o f excess fat gai n. Th is is wh ere you
want to reso rt to you r progress pi ctu res to see i f
you’ve been gai n i n g bo dy fat over ti m e.

“If you eat in a caloric surplus then you will gain

weight. If you are not gaining weight then you are
likely not eating enough to grow. If you are gaining
weight too quickly then you might be putting on
unwanted body fat.”
Th e i m po rtant th i n g to rem em ber is that
reco rd i n g data is n ot o n ly th e best way to track
progress, but it can sh ow you lack o f progress as well.
You n eed to kn ow th is i n fo rmati o n to co nti n u e push i n g
hard i n th e gym, make d i etary adj ustm ents, an d see
wh ere you are fai li n g. I f you can co rrect th e parts o f
you r plan that aren’t wo rki n g th en you wi ll make
progress.
I guarantee that i f you keep d etai ls about you r
perfo rman ce with th e plan that it wi ll sh ow you what
you n eed to fix to keep maki n g progress. Adj ustm ents to
any plan are crucial an d you wi ll n ot kn ow h ow to make
adj ustm ents i f you aren’t co llecti n g data. Use th ese
m eth o ds to track you r progress an d make adj ustm ents
fo r maxi m u m gai nz over ti m e!
 “The important thing to remember is that
recording data is not only the best way to track
progress, but it can show you lack of progress
as well.”

Wh en I to ld peo ple “Every Day is Arm Day”, so m e

peo ple sai d that it’s over trai n i n g. Over trai n i n g is
si m ply a resu lt o f trai n i n g too hard, too frequ ently,
an d fai li n g to make progress. I’m n ot afrai d o f over
trai n i n g because I feel that m ost peo ple have n ever
co m e n ear it!
I’ll ad m it that trai n i n g you r arms with a fu ll
routi n e an d ri go rous wo rkout every day is m o re than
li kely go i n g to be over trai n i n g fo r 99% o f th e
po pu lati o n. After all, th e m uscle can’t grow with out
rest an d i f you blast arms 7 days a week th en I dou bt
th ey wi ll grow. H owever, I tru ly beli eve that you can
trai n a part o f you r arms every day an d sti ll make
progress. Th is #ED IAD eBoo k is d esi gn ed to sti m u late
th e arms as frequ ently as possi ble with out reach i n g
over trai n i n g. I f we can ach i eve th is th en th is is th e
fastest way to bu i ld bi gger arms. It’s what I d i d to bu i ld
arms an d I h o pe that my m eth o ds wi ll wo rk fo r you too!
It’s i m po rtant to n ote that everybo dy recovers
at d i fferent rates. Wei ght li fti n g is damagi n g to th e
m uscle an d th e n ervous system. It’s i m po rtant to get
pro per recovery o r else you r bo dy wi ll break down
over ti m e. I beli eve it is i m po rtant to pay attenti o n to
you r bo dy an d i m plem ent extra rest wh en n eed ed.
So m e peo ple do n ot have th e sam e abi lity to recover as
qu i ckly as oth ers. Rem em ber th e last secti o n about
tracki n g progress? That secti o n wi ll co m e i nto play
h ere.
 I f you are tracki n g all th e data that I d iscussed
i n th e previ ous chapter th en you can see i f you are
maki n g progress, stayi n g i n a plateau, o r actually go i n g
backwards with progress. I f you are n ot maki n g
progress an d th i n k that you are overtrai n i n g th en you
may n eed to i m plem ent an extra day o r two o f co m plete
rest i nto th is plan. You can do th is with out m o d i fyi n g
th e wo rkouts o r structu re o f wo rkout days as well. I f
you n eed extra rest, it’s as si m ple as ad d i n g i n an extra
rest day an d allowi n g you r bo dy th e rest an d recovery
that it n eeds.
H ere are so m e si gns an d sym pto ms to loo k fo r
that m i ght m ean you are over trai n i n g:

-H itti n g a plateau fo r m o re than 3 weeks regard i n g

stren gth an d perfo rman ce.

-Excessive so ren ess o f th e m uscles du ri n g th e wo rkout

resu lti n g i n a weak/fati gu ed feeli n g.

-Loss o f appetite.

-Struggle to fall asleep o r stay asleep.

-Th e co nstant feeli n g o f bei n g lethargi c an d th e d esi re

to sleep.

-M uscle loss an d/o r th e size o f th e m uscle getti n g

smaller.

-Fai lu re to get a pu m p.

Th ese are o n ly so m e o f th e ways that you r bo dy

m i ght be telli n g you that you are overtrai n i n g. Do n’t be
afrai d to take an extra rest day h ere an d th ere. I f you
fo llow th is plan fo r lo n ger than 4-6 weeks th en I can
alm ost guarantee that you wi ll n eed to i m plem ent an
extra rest day o r two over th e fo llowi n g 2-3 weeks.
Th is wi ll li kely be n eed ed to allow you r bo dy to catch u p.
That sai d, i f you are co nsistently maki n g progress th en
sti ck with it! I f you’re maki n g progress th en you are
d efi n itely n ot overtrai n i n g an d can co nti n u e to focus
o n maki n g gai nz!
 “I believe it is important to pay attention to your
body and implement extra rest when needed.
Some people do not have the same ability to
recover as quickly as others.”

I have n o dou bt that i f you wo rk hard an d apply

all th e pri n ci ples i n th is eBoo k that you wi ll see
progress. J ust rem em ber that wo rki n g hard is o n ly part
o f it an d that you wi ll n eed to apply you rself towards
tracki n g progress an d i m plem enti n g pro per n utriti o n
i n o rd er fo r th is plan to wo rk at it’s best. It’s easy to
trai n arms every day, but it’s n ot easy to make progress.
Above all, I want you to focus o n havi n g fu n. Th e wo rk
you put i n at th e gym sh ou ld be so m eth i n g that you enjoy.
Th e d i et that you fo llow sh ou ld be so m eth i n g that you’re
prou d to sti ck to. I f you aren’t enjoyi n g th is process
th en you sh ou ld fi n d an oth er h o bby. Rem em ber that th is
is all about havi n g fu n an d wo rki n g o n self-
i m provem ent. I f you make su re to pri o ritize fu n i n
to th is plan th en it makes th e gai nz feel that m uch
better!
Than k you fo r pu rchasi n g th e BM FIT ED IAD eBoo k!
I h o pe that th is eBoo k en d ed u p givi n g you all o f th e
i n fo rmati o n an d gai nz that you expected. I wo rk hard
to give th e SQUAD what th ey ask fo r an d I can’t do what I
do with out you! Please make su re to tag m e i n you r
progress pi cs o n social m ed ia. I want to share i n th e
progress with you! I appreciate you r su ppo rt. N ow get
to wo rk an d rem em ber that Every Day is Arm Day.

#SQUAD