2010 POSTER SERIES THE BODY YOU WANT

the big arms workout

Sculpt your biceps and triceps with this challenging total-body workout
By Alwyn CoSgrove, C.S.C.S. PhotogrAPh By SCott McDerMott

the Big ArMS workout

Want to see more of the Big Arms Workout? Visit MensHealth. com/bigarms to watch a complete video demonstration of all the exercises in this sleevestretching routine.

Pack on muscle Fast

WORKOUT A

This arm-expanding workout overloads your biceps and triceps for guaranteed growth. The program is only 2 days a week, because the exercises challenge all the muscles in your body; youll need the rest of the week to recover and grow. On the first day, youll focus on all the common weaknesses that limit your ability to add size to your arms. Day 2s aggressive approach directly targets your biceps and triceps so you can pack on more muscle. Try this program and youll no longer need to make excuses for your upper body.

Do workout a once a week and workout b once a week, resting at least 2 days between sessions. alternate between sets of exercises of the same number (do 1 set of 2a followed by a set of 2b, for example) until you complete all the sets in that pairing. use the specified number of repetitions, sets, and rest periods included with each exercise description.

DIReCTIOnS

Snatch grip deadlift on box

Squat on a 6-inch box or step and grab a barbell using an overhand grip thats about twice shoulder width [A]. without rounding your lower back, pull your torso up and back, thrust your hips forward, and stand [B]. Do 3 or 4 sets of 6 reps each, resting 2 minutes between sets.

A YTWL dumbbell raise series

Perform this sequence of shoulder raises on an incline bench. Do 8 reps of the y raise, rest 30 seconds, then 8 reps of the t raise, rest again, and so on until youve completed the series; thats 1 set. Do 3 sets total. Y Start with your arms hanging straight down [A]. raise them to shoulder height at a 30-degree angle, the thumb sides of your hands facing up [B]. T let your arms hang with your palms facing forward [A]. raise your arms straight out to the sides until theyre at shoulder level [B]. W Bend your elbows 90 degrees [A]. without changing the bend in your elbows, raise your upper arms until your palms face the floor [B]. L let your arms hang straight down, palms facing behind you [A]. row the weights to the sides of your chest [B]. then rotate your forearms up and back as far as you can [C].

B Offset dumbbell lunge

hold a dumbbell in your right hand next to your right shoulder. lunge forward with your right leg and return to the starting position. Do 8 reps on each side. rest 1 minute; do 3 sets total.

A Inverted row
hang from a low bar with your body straight from head to ankles and your heels on the floor. Pull your body up until your chest touches the bar. Do 3 sets of 8 reps, resting 30 seconds after each set.

B T-pushup
Assume a pushup position and grip a pair of hex dumbbells. lower your body to the floor [A]. As you push back up, rotate your body to the right and raise a dumbbell straight above your shoulder [B]. each rep, alternate your rotation direction. Do 3 sets of 8 reps per side, resting 1 minute after each set.

A Prone cobra
lie facedown, your arms at your sides [A], and then lift your head, chest, arms, and legs [B]. only your hips should touch the floor. hold the position for 3 minutes total, resting as needed when you feel fatigued.

B Farmers walk
grab a pair of heavy dumbbells and walk for 30 to 75 seconds. Make it harder by grasping each dumbbell by its end. once you feel you can go longer than 75 seconds, switch to heavier weights.

A A A A A

B
grooming: Scott McMahan/WT Artist Management/Redken; grooming (front of poster): Mia Sarazen

C B

WORKOUT B

A Close-grip chinup
hang from a bar using an underhand grip, but keep your hands 6 to 8 inches apart [A]. Perform a chinup [B]. Do 1 set each of 8 reps, 6 reps, and 4 reps, and then a last set of as many as you can. rest 2 minutes after each set.

B Dip
grasp the bars of a dip station and lift yourself so your arms are straight. lower your body until your upper arms dip just below your elbows. Do 1 set each of 8 reps, 6 reps, and 4 reps, and 1 last set of as many as you can. rest 2 minutes after each set.

A Seated rack lockout

Sit in a power rack and set a bar on the safety pins at ear level. Press the bar above your head, and then lower back to the pins, keeping the tension on your muscles in the bottom position. Do 3 sets of 8 reps, resting 1 minute after each set.

B Barbell row
grab a barbell just beyond shoulder width and hold it at arms length. then bend at your hips and knees. Pull the bar to your upper abs. Do 3 sets of 8 reps, resting 1 minute after each set.

A Decline dumbbell triceps extension

lie faceup on a decline bench and hold dumbbells over your head with your arms straight [A]. lower the dumbbells until your forearms are beyond parallel to the floor [B]. Do 2 sets of 6 to 8 reps, and then 1 set of 15 reps. rest 30 seconds after each set.

B Dumbbell curl series (incline/seated/decline)

this is a three-exercise sequence of curls, all performed with your palms facing forward. Do 4 to 6 reps each of the curl while lying faceup on an incline bench [A], while seated on a flat bench [B], and while lying facedown on an incline bench [C]. thats 1 set; do 2. rest 30 seconds after each set.

B e t h B i S C h o F F,

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