28 page E-Book

WE LC O M E
Building huge arms is and always has been one of the number 1
priorities for most guys that lift weights. It doesn’t matter what gym
you go to you will always find someone training their arms. Every
guy wants to build bigger arms and after personally training them
in so many different ways over the past 13 years I have now finally
found the secret to fast tracking your results. I want to share with you
everything I have learnt in this time so you too can transform.

Building bigger arms isn’t hard it if is done correctly. After reading this
e-book and completing my workouts, my arm specialization program
provided and then implementing all my tips provided in this e-book I
GUARANTEE your arms will grow right before your eyes!

Yours in Health and Fitness,

Simon Quiddington

Okay, enough talking

let’s get started

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CONTENTS
4 PROGRESSIVE OVERLOAD
5 CALORIE SURPLUS
6 TRAIN SMART
7 TECHNIQUE
8 FOCUS MORE ON TRICEPS
9 FAVORITE BICEP EXERCISE
12 FAVORITE TRICEP EXERCISE
14 DIFFERENT WAYS TO TRAIN YOUR ARMS
15 WORKOUTS
21 PROGRAM IDEA
24 CLIENTS
25 WHAT’S NEXT
26 DISCLAIMER

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PROGRSSIVE
OVERLOAD
When you are wanting to build bigger
arms you must understand that
progressive overload is KING. Now let’s
define what progressive overload actually
is. This means putting the muscle under a
load over time that it is not used to. This
can be done in the form of increasing the
weight, sets, reps and overall volume over
time. It can even be done by decreasing
the rest periods in between sets.
You should be aiming
for a 5 – 10% increase
each week
Whatever you do you MUST be increasing
the load on your arms over time. Now
what’s important in building huge arms
(when it comes to progressive overload) is
NOT aiming for huge increases in weight
each week. This only leads to injury or
a plateau at a later date. You should be
aiming for a 5 – 10% increase each week.
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An example of progressive overload is
where we take the barbell bicep curl
and in Week 1 of your “get huge arms”
program you complete 4 sets of 40kg
and complete sets of 10 reps, 9, 9
and then 8. Now to ensure progressive
overload next week you would then aim
to complete sets of 10,10,10,10. Let’s say
you complete those lifts successfully then
next week you would increase the weight
to 42.5kgs and now work on getting this
NEW weight to 4 sets of 10. Once you
gradually complete this you would then
increase the weight to 45kgs and again
aim over a series of weeks successfully
completing four sets of 10 reps. This is
how we get the arms to GROW and is vital
in this process.
CALORIE SURPLUS

This now leads me to another critically
important part of growing huge arms,
which is your nutrition. If each week you’re
NOT eating enough calories to get your
arms to grow even if you are progressively
overloading them in your workouts they
still won’t grow. What you do in the
kitchen is just as important as what you do
in the gym.
What you need to be doing is consuming
more calories than what you’re burning
over a consistent time period in order to
grow your arms. Let’s use a scenario.
Let’s say we have a guy named “Bill”
and Bill has a calorie maintenance of
3,000 calories per day. Bill knows if he
eats 3,000 calories a day his weight will
maintain. In order to get growth in the
arms and for them to bulge through his
shirts he MUST be consuming more
calories than his maintenance (3,000)
each day.
The more aggressive the calorie surplus
the more he will grow but keep in mind
the more body fat he will also gain - which
nobody wants. Always aim for those lean
gainz and aim to consume roughly 200
– 400 calories a day above your calorie
maintenance number as a general rule.
Once you are in a surplus (you know this
because you have gained weight) you then
need to stay CONSISTENT with these
calories. Track your weight each week
and make adjustments when your weight
plateaus to ensure you are continually
growing those huge arms that we all want.

What you do in the kitchen is

just as important as what you
do in the gym

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TRAIN SMART

What’s extremely important when wanting
to grow arms like Arnie is training smart.
You can’t grow your arms if you injure
yourself and have to spend time out of the
gym. You MUST be training smart. Don’t
ego lift and lift a weight that you can’t do
so safely this will only lead to injury.
Make sure you get your recovery in.
Remember the growing happens outside
of the gym! Get your workout in, overload
the muscle then get straight out so you
can recover, eat and let them GROW.

Make sure you get

your recovery in.

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TECHNIQUE
Remember it’s always technique over
weight. On the exercises like barbell bicep
curls make sure you focus on locking the
elbows in against your side and focusing
on isolating your biceps. On other
movements like cable bicep curls and
tricep extensions etc make sure you focus
It’s always technique
over weight
7 | SQ FITNESS: GET HUGE ARMS
on the “squeeze” and contraction of each
rep. Try and slow down the reps and focus
on time under tension. Remember with
movements like this it’s not how much
weight you lift it’s how you lift it which is
extremely important when growing your
arms.
FOCUS MORE
ON TRICEPS
Did you know your arms are made up of
2/3 of your triceps? So many guys (and
girls for that matter) make the mistake and
put more time in training their biceps too
much. Your triceps are a larger muscle
and make up more of your arms so they
should be the focus a lot of the time.

Did you know your arms

are made up of 2/3 of
your triceps?

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Favorite bicep
exercises
When wanting build bigger biceps, you
always want to start with a heavier, harder
movement. You want to focus on moving
as much weight as possible (of course
with perfect form) in the first part of your
workout. My favorite exercises to start
a bicep workout are barbell curls, heavy
standing dumb bell curls and ezy bar
preacher curls. The focus in these type of
exercises is purely on lifting more weight
each week and overloading the muscle.
From here then move onto other exercises
and focus on the squeeze and contraction
of each rep. Slow down the movement
and focus on time under tension and
getting as much blood to the muscle as
possible going for a good “pump”. Some
great exercises to move onto after the
heavy movements are straight bar cable
bicep curls, dumb bell preacher curls, ezy
bar spider curls and seated dumb bell
hammer curls.

The focus in these type

of exercises is purely on
lifting more weight

Please see exercise

technique on the
following page

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Favourite Bicep Exercises

1 . Barbell bicep curls

2. Standing dumb bell curls

3. Ezy bar preacher curls

4. Straight bar cable bicep curls

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Favourite Bicep Exercises
continued

5. Dumb bell preacher curls

6. Ezy bar spider curls

7.Seated dumb bell hammer curls

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Favorite tricep
exerciseS
You want to develop your arms so you
have a 60/40 tricep to bicep ratio due
to your triceps being a larger muscle as
already mentioned. Always start your
tricep sessions again with the heavier/
harder type movements then finish with
the extension work going for a pump.
Close grip bench press, overhead skull
crushers and dips where you position
your body to be more perpendicular are
all great exercises for adding mass to
your triceps and are great exercises to
start with in your tricep workout. Focus on
getting stronger in these movements and
treat them as your compound lifts.

Then finish your tricep workouts with

Focus on getting stronger exercises such as rope extensions,
reverse grip ezy bar extensions, single arm
in these movements dumb bell overhead extensions where you
focus on muscle mind connection. This is
and treat them as your just as important.

compound lifts.

Favourite Tricep Exercises

1. Close grip bench press

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Favourite Tricep Exercises
continued

2. Overhead skull crushers

3. Rope extensions

4. Reverse ezy grip bar extensions

5. Single arm dumb bell overhead extensions

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D i f f e r e n t w ay s
to train your arms
When it comes to training your arms it’s important to train them in a variety of ways
and to target them from all angles. This ensures you leave no stone un-turned and
continually “shock” them into growing. Some different ways to train them is through
straight sets, super sets, tri sets, drop sets, pyramid sets and giant sets. All these
different methods should be utilized when aiming to grow your arms.

Let me go into more detail and explain each of them:

1. STRAIGHT SETS: 4. GIANT SETS:

This is where you complete a single set
and make that the pure focus. You rest
after each set for the desired amount
before you then perform the next straight
set.
This is when you perform four (4) or more
movements in a row before you rest.
Brutal pain and lots of fun!

2. SUPER SETS: 5. DROP SETS:

This is when you go from one movement This is when you perform a set and then
STRAIGHT to the next with no rest. An with no rest you IMMEDIATELY drop the
example of this might be to perform a weight down and go straight away again
‘barbell bicep curl’ then SUPER SET
this with ‘cable tricep extensions’. You
perform BOTH movements BEFORE you
rest.

3. TRI SETS: 6. PYRAMID SETS:

This is when you go from one movement
STRAIGHT to the next and again
STRAIGHT to the next. This means you
complete three (3) in total with no rest. An
example of this might be ‘barbell bicep
curl’ SUPER SET with ‘Dumb Bell bicep
curls” SUPER SET with ‘cable bicep
straight bar curl’.
This is when you start high in reps at the
top of the pyramid and work your way
down. An example would be to start at
50 reps and work your way down to 10
and every time you change the exercise
you take 10 reps off. A great way to be
challenged in order to get RESULTS!

You perform ALL THREE movements in a

row before you rest.

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WORKOUT 1
BICEPS & TRICEPS

Advanced

EXERCISE SETS REPS WEIGHT

PRE EXHAUST 10 10

Straight bar Cable Bicep curls

SUPER SET WITH 10 = 200
Tricep close grip push downs

GIANT SET 5 Rounds Round 1 = 20

Ezy bar curls Round 2 = 15
Ezy bar flat bench skull crushers Round 3 = 12
Seated incline DB curls Round 4 = 10
Flat bench smith machine closed grip Round 5 = 18
bench press

4 8-10
Ezy Bar preacher curls
SUPER SET WITH 4 8-10
Two hand seated DB Overhead Extensions

4 21
Ezy bar 21’s
10 10
Tricep rope push downs with only a 30
second break in between sets to finish.

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 WORKOUT 2
BICEPS & TRICEPS

Advanced

EXERCISE SETS REPS WEIGHT

Ezy bar flat bench skull crushers 4 20, 15, 12, 10
SUPER SET WITH
Standing ezy bar bicep curls 4

Standing DB bicep curls 4 10-12

SUPER SET WITH
Standing 2 hand DB over head extensions 4

Straight bar bicep curls (21’s) 3 21

—Perform 7 bottom half reps
—7 top half reps
—7 full reps.

Straight bar half marathon 1,2,3,4,5,6,7,8,9,10 1

—Complete 1 rep then rest 1 second.
Complete 2 reps then rest 2 seconds and
follow this structure all the way until you
reach level 10.

2 hand cable tricep push downs 4 10-12

Seated Bicep straight bar preacher curls 4 10-12

Tricep single arm extensions push downs 4 10-12 each arm

—focus on 2 second squeeze at the peak
contraction at the bottom

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WORKOUT 3
BICEPS & TRICEPS

Advanced

EXERCISE SETS REPS WEIGHT

Straight bar machine curls 10 10
SUPER SET WITH — The last set
Tricep rope push downs 10 being a triple drop
set of
10-10-10

Seated Ezy bar preach curls 4 10-12

— Triple drop set — The last set
being a triple drop
Closed grip bench press 4 set of
— Triple drop set 10-10-10

Spider curls 4 15-20

SUPER SET WITH
Ezy bar skull crushers

Seated DB preacher curls 4 10 each arm

— Complete 10 reps on each arm which
= 1 round. Now complete 4 rounds back
and forth with no rest in between

Single arm rope push downs 4 10-12

—Complete 10 reps on each arm which
= 1 round. Now complete 4 rounds back
and forth with no rest in between

Cable curls 4 10-12

—2 second squeeze at the top of the
peak contraction
SUPER SET WITH
Straight bar tricep extensions 4 10-12

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 WORKOUT 4
BICEPS & TRICEPS

Advanced

EXERCISE SETS REPS WEIGHT

Single arm DB curls 4 10-12
SUPER SET WITH
Tricep rope push downs 4 10-12

Barbell Bicep curls 1 1, 2, 3, 4, 5, 6, 7,

— Complete 1 rep then rest 1 second. 8, 9, 10, 11, 12,
— Complete 2 reps then rest 2 seconds 13, 14, 15, 16, 17,
and follow this structure all the way until 18, 19, 20
you reach level 20.

Seated single arm DB extensions 4 10-12

Heavy DB preacher curls 4 6-8 each arm

Heavy closed grip bench press 4 6-8

Machine bicep curls 1 100

— Split into how
many sets you
need

Machine rope tricep push downs 1 100

— Split into how
many sets you
need

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 WORKOUT 5
BICEPS & TRICEPS

Advanced

EXERCISE SETS REPS WEIGHT

Standing db biceo curls 5-10-15 3 5-10-15

—First set light

Standing DB over head extensions 5 – 10 3 weight 15 reps
- 15 —Next set
moderate weight
at 10 reps
—Next set heavy
at 5 reps.

4
Barbell Bicep curls 20, 15, 12, 10
SUPER SET WITH 4
Ezy Bar Skull Crushers 20, 15, 12, 10

4
Seated ezy bar preacher curls 10-12
SUPER SET WITH 4
Standing ezy bar overhead extensions 10-12

4
One arm DB incline curls 10-12
SUPER SET WITH 4
Standing 2 arm heavy cheat hammer curls 10-12

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 WORKOUT 6
BICEPS & TRICEPS

Advanced

EXERCISE SETS REPS WEIGHT

Barbell Bicep curls 10 10
SUPER SET WITH
Ezy Bar Skull Crushers 10 = 200

GIANT SET 5 Rounds Round 1 = 20

DB Incline Seated Preacher Curls Round 2 = 15
Tricep rope push downs Round 3 = 12
Ezy Bar Bicep Curls Round 4 = 10
Tricep rope over head Round 5 = 18

Ezy bar 21’s 4 21’s

SUPER SET WITH
Standing DB Overhead Extensions 4 15-20 each hand

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Program Idea

On the following page there is an arm
specialization program that I have
personally completed in the past and
seen some great results from that I
want you to try. You target the arms
on Tuesday, Wednesday and again on
Saturday. This program focuses on
increasing the FREQUENCY that you
are targeting the arms which increases
the load you’re lifting over time which of
course ensures you get RESULTS. This
is a program I have personally conducted
myself so I 100% know it works. Give it
a try and make sure you write down and
record your weights and beat them each
week to ensure you are progressing.
In all working sets you are aiming for the
lower number of the rep ranges but then
you are aiming to go all out to failure on
the last set trying to match or exceed
the higher rep target. If you do so then
the weight goes up next week. Your rest
periods should be two minutes between
sets to ensure you get enough rest time to
really push some heavy weight:

This is a program I have

personally conducted myself
so I 100% know it works.

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 Program idea
M O N D AY L E G S
EXERCISE SETS REPS WEIGHT
Squats 4 6-8
Walking Lunges 4 10 steps per leg
Hack Squats 3 12-15
BB Hip Thrusts 3 12-15
Lying Leg Curls 3 10-12
Seated Leg Curls 3 12-15 last set do a drop set
Standing Calf Raise 10-12
Seated Calf Raise 4 20-30

T U E S D AY C H E S T & T R I ’ S
EXERCISE SETS REPS WEIGHT
Incline BB Press 4 6-8
Flat DB Press 3 10-12
Superset Pec Dec and Pushups and max pushups 3 12-15
Decline Skullcrusher 4 10-12
Rope Pushdowns 3 10-12
Superset Close Grip Bench and Dips off a Bench 3 12-15
Planks 3 60-90

W E D N E S D AY B A C K & B I ’ S
EXERCISE SETS REPS WEIGHT
Bentover BB Row Overhand Wide 4 6-8
Close Grip Pulldown 3 8-10
(should be able to touch your thumbs to
your chest)
Close Grip Underhand Machine Row 3 10-12
Rack Deadlift 4 6-8
(Set the rack up so the bar is an inch below
your knees)
BB Curl 3 21’s
DB Hammer Curls 3 8-10
Side Planks 3 60-90

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 T H U R S D AY
EXERCISE SETS REPS WEIGHT
20mins HIIT

F R I D AY S H O U L D E R S
EXERCISE SETS REPS WEIGHT
Seated Hammer (Machine) Shoulder Press 4 6-8
Seated DB Side Raise 4 10-12
Superset Side Raise Machine and Plate Front Raise 3 12-15 each
DB Rear Raise 4 10-12
One Arm Cable Rear Raise 3 12-15
BB Shrugs 4 6-8
Hanging Leg Raises 15-20

S AT U R D AY A R M S
EXERCISE SETS REPS WEIGHT
BB Curl 4 6-8
Vertical Preacher or Spider Curl EZ Bar 4 10-12
One Arm Cable Curls 3 12-15
(standing away from the cable to increase stretch)
Close Grip Bench Press 4 6-8
Rope Overhead Tricep Extensions 4 10-12
One Arm Reverse Grip Pushdowns 3 12-15
Crunches with a Twist 3 20-30

S U N D AY R E S T

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 CLIENTS

My client’s results speak

for themselves

What’s next?
24 | SQ FITNESS — GET HUGE ARMS
 What ’ s N ex t?
I hope you enjoyed your SQ FITNESS GET HUGE ARMS E-book.
To find out more information about all my programs please visit:

www.sqfitness.com.au.

As you have seen my client’s results speak for themselves. I look

forward to continuing to work with you.

Yours in Health and Fitness,

Simon Quiddington

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 DISCLAIMER

As with any exercise program, you assume certain risks to your health
and safety by following SQ Fitness. Any form of exercise can cause
injuries if the exercises are performed incorrectly, and the workouts
and programs at SQ Fitness is no exception. It is possible that you
may become injured doing the exercises in this program, especially if
they are completed with poor form.

Although thorough instruction is included on correct form for every

single exercise, realize that SQ Fitness (like any other exercise
program) does involve a risk of injury. Simon is not a medical doctor
or nutritionist. His advice is not meant as a substitute for medical
advice. Please consult your doctor before beginning any exercise or
diet program.

Please see our full legal disclaimer and risks of product use.

26 | SQ FITNESS — GET HUGE ARMS

RISKS OF PRODUCT USE

This e-books content is not a substitute for direct, personal,

professional medical care and diagnosis. None of the exercises
(including products and services) SQ Fitness should be performed
or otherwise used without clearance from your physician or health
care provider. The information contained within is not intended to
provide specific physical or mental health advice, or any other advice
whatsoever, for any individual or company and should not be relied
upon in that regard. We are not medical professionals and nothing in
this e-book should be misconstrued to mean otherwise.

There may be risks associated with participating in activities

mentioned for people in poor health or with pre-existing physical
or mental health conditions. Because these risks exist, you will not
participate if you are in poor health or have a pre-existing mental or
physical condition. If you choose to participate in these risks, you
do so of your own free will and accord, knowingly and voluntarily
assuming all risks associated with such dietary activities. These risks
may also exist for those who are currently in good health right now.

In addition, the SQ Fitness exercise programs are designed to

be challenging with the aim to get you lean and strong as fast as
possible. An important component of the program is lifting heavy
weights. This activity is inherently risky, and especially so if done with
poor form. If you experience any pain you must consult with your
doctor

27 | SQ FITNESS — GET HUGE ARMS

 Head to www.sqfitness.com.au
to see our whole range of E-Books.

28 | SQ FITNESS — GET HUGE ARMS