SIONIC 3ICEPS YOUR SGREMATIGC 0 = a ce oe eeBeep. Your eye twitches as you hear a shrill sound echo off tin walls. Lom You're confused and perturbed by that repeating, piercing sound. aga aa You can’t take it anymore! You swat towards the sound indiscriminately. Suddenly, the EORTC RMR CCUM UMC RUNS a RCT UT] SCCM MC eT EURe SCM OC DU CMA URC T i) CCR CE ROC RLU CLR TTR CnC La nC NUT) Uae VAC You flutter your eyes open and find yourself in a hospital bed. You aren’t sure how you CO RUCR TUS a mC MORENO UMUC CCsD LTC ST TS ULC STIS ROCCO UCT IER OEM R UR CULT CLM TIT takable outline of your fist adorns the center of the steel table. A frightening stamp of CORSET T NTT The head surgeon smiles at you he walks between the twisted metal and you. He begins tinkering with your arm. It looks unreal. The forearm and shoulder are yours. You can feel your defined but fleshy tricep. Yet, between the shoulder and elbow is a bulbous, metallic cylinder. It shines like a deep-sea fish’s belly.Se US CUR CCLRC RUCTT Tem eC SER CRT CCUG MM ESTA OTC TUR UML CACC mC Lt Cla Pleased, the surgeon asks you to stand. Weary you grip onto the security rails to pull SSS CUO ST RSCU IMC TORS RON CROUCH CTR OCCUR OM CRITIC IRC ATOL OOM RICCI BOLT CRNA CTC RTT MTC ULM RCL UUCOLRSUTL CMA CTC LCR MeL LAL Tee fance to him. Back in the surgery room, the kind surgeon calmly helps you release the seemingly CeCe He promisis to help you control your new power. aT aay SORIA CRUTCH ETC UEU UE UROL] SOC ACCU Em CRTC IER Te CRORES IUCN CeUULL OTR CURLS OCMC ALRT CUM URUK CU ORCC is certain. You will learn to control your bionic biceps before they can control you. Ui adi CG Awe a.IASI = Gir eres 678200 +855 I]. STRANGER THAN FICTION II. BICEP SCHEMATICS II. THE COMMAND CENTERSTRANGER THON FICTION as fad UR IOSRCN COR RUMOR UCR (Cy MUR UTNS AU UNL (Cc TOU UMC ROR UCR IMC AT RUIN AUR UTR CN OL RTC UCR CMe LCR LT CAM ROT TOMTOM Tm ATCO M CR ACESS cute LCS) muscles lie complex servomotors and fibers to stabilize your movements and provide ROOM ROTO US URI UT COMMUN Te CCT exert powerful directional force. Something the battle worn soldier on the other side of the glass knows far too well...STRANGER THON FICTION SU ARC CR MMU RNC LTCC RCM LULL g upgraded your musculature. Your arms are trained during all pushing and pulling moves. That means that when you do heavy rows and shoulder press, your arms are being worked hard. Furthermore, you may not be giving them enough rest to properly CANO SM Mm CORUNA MMC ML CONN IRCULT | mC e SUERTE Og PRIM SACLE ROM HTL MT Ruse Cm COIR OU UMC WATS RC SR CMR OR ICRU AOD OM COLO CMMI MCU TR MCC RTM et RST UT TCHS COUR ROU MeO oM Ure MTA MrC xs ARS ICL CMM RUM RCO URC aC ea MMLC cy RO RCL RCRA IMUM rtm MRC CUT LM Mees SMUT CIST ULMER UN IC em UIC Tuy LNTARO RAL R TLC Ce TRUTH: Again, great arms are made with building muscle. Like your abs, you won't have great chiseled arms with body fat covering them. The true key to toned arms is to OM UL Ms MSR ACR RUC UM AM OTRO Met OC COON DCUMC AL Ca OLR Cn CTC iE allow your arms to recover you increase the risk of losing muscle. Instead, focus on TTR me TCT LIEN CUT RCM CUNT RCL CULUN MYTH 4:You need to isolate your arms to make them grow. TRUTH: Your arms are a necessary component in all pushing and pulling movements, just as you are a necessary piece in the General's plan. Your arms contribute to your lat pull downs just as your lats do. Save time, build a balanced physique, and work CCMA COR Me UNA ECU D EC AC INDUCES MYTH 5:Full body workouts do not build big arms. SUE VALCO MLC AUER Oma RC} successfully replace your biceps, a full body experiment would prove lethal. Full body workouts allow you to manage fotal load and volume over an entire week. Higher fre- quency training will help you get more overall stimulation. If you only train your arms OCR Tama ORCC IS LAN Ly AUT CULES CUCL Me 0 RL UU ROU C RM UCR UES MT amc Me cre lm MTCC UT Con) trained 2-3 times per week. Thus, if you want to build bigger arms you should work them into several days of your weekly schedule. BIONIC 3SICEPS ‘COPYRIGHT © 2019 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED,VALMONT RUMSOC TRUTH: Again, great arms are made with building muscle. Like your abs, you won't have great chiseled arms with body fat covering them. The true key to toned arms is to OM UL Ms MSR ACR RUC UM AM OTRO Met OC COON DCUMC AL Ca OLR Cn CTC iE allow your arms to recover you increase the risk of losing muscle. Instead, focus on TTR me TCT LIEN CUT RCM CUNT RCL CULUN MYTH 7:There are male and female versions of arm movements. SU AMOUR CUTS U NACHT RCNA CNTR Kg PPC OCR UUM MAUL RS LACS RCL (Le UOT RTL CCC RULOCM SAC LTMSCUC CR UTNCRTIS:y the same movements. There are no male vs female movements, only socially applied Rem UR (ce PYAR OM LCR TOMO MITES CRTC CSL UAC Cc MUR CCRC NACCHO CHUN ILE flesh to steel. Only remove one and add the other. Similarly, you cannot convert your fat to muscle. When you begin to workout, it might look like you've transferred your fat PSCC MLA TM CCM OSM CACM TIC MTTRCe TTT Ceres a) TC UC CURR eS CUM IC RU URC R CACC) CM ST Cre CE BIONIC 3SICEPS ‘COPYRIGHT © 2019 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED,TATA RCCCRUT CRI Ra sa LOM OCLC CUES C RT LS SU AML e REMI CTL Cm (TCM TCR URC ATT advanced sensors and analysis software built into your steel reinforced biceps, normal biceps only know if they are contracting or extending. Your bicep does not know if you COMO RUTTER uC a MCC HmUMN CHSC mC (cle TCU eS LCR RS LL 3IONIC 3SICEPS COPYRIGHT © 2019 BYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED. 5The confusion has died down and you've started to remember what happened. You were in a bad accident and lost a significant portion of your arm. You remember whis- PURSE ROU UCU CR NC RTM CIMT CL Cul MLL h STC AUC CE MRR OMT CORO R IN SO —a OVALS RUC AUC COM OCCUR COR CUR MUNT A CR tC blueprints of your state-of-the-art bionic biceps. There are circles, lines, calculus, refer- COME OC UMUC RUC MLS Ce ye mee OC TRL the thousands of futuristic machine pieces are so tightly packed in your 18-inch bicep. Yet, while this is amazing to you, the room has come for new information. They want to see what it’s capable of. Your head surgeon walks forward with a series of movements to test the strength, stamina, and mobility of your new appendage. There is a list of movements deemed too perilous for the average person to attempt. Will you be able to UMMC Om Tm CRU Tee Lem ACR Cc 3IONIC SICEPS CT On MMU scan aeSslc=P SERFS lailes SMES CLOMID CMON TEAC RMD TRUM MC LT Step 2: With elbows tight to your sides, rotate the dumbbells so that your palms face SNC MSR RTT TATU COSTCO Step 3: With the upper arm as stationary as possible, begin to curl the dumbbells to POCO CC RMA OLN mT TLRS Ee Step 4: Squeeze the top contraction for a beat, then rotate the dumbbells so that your palms now face downward. Palms are now in a pronated position. Step 5: Begin to lower the dumbbells slowly, elbows still tight to your sides and palms bc OU ROS TTC OR Wi CuT RLWC MCMC MS MUTT M COMICON Cc TL i cc) POU RUST MON e eC CRBC OSM UTRLCy bicep, not using momentum.Prone Incline Curls: Step 1: Set an incline bench to a moderate degree incline. A 45 - 65 degree angle is ideal. SVC ROR ME UCU RMAC OUR IR UE San Ln Dp ESE Can Cm Step 3: Allow the dumbbells to hang straight down with your palms facing up in a TT TSC Step 4: Curl the dumbbells up towards your shoulders. Try to get them as high as you CU SSR MER MUTA ca RCT Rn OSC CCT TSH aU gee coe URS R UC Un MOTO mOsm Ta Ca Lac} 3IONIC 3SICEPS COPYRIGHT © 2019 BYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED. 8SlE=P SERS lales SORES RUC CR OR Une er CRMC TCR CN CMT CM.N 45 - 65-degree incline is ideal. SPCC ROR MUD CIM TLUMUCLD CURT COSTCO COM UNO TCRST OA CCR TUSSI TCT CORE LCN Step 3: Allow the dumbbells to hang straight down with your palms facing up in a supinated position. Step 4: Curl the dumbbells up towards your shoulders. Try to get them as high as you CU Sere RR UD CaO MORO CRUE SMUT CN STURT MCU UR CLM CMU CIM MUTT CLM La URL crs) Ce URC RA UMEUCM UR WM CRUNCH CLT CCL LMC and focus on your bicep contraction.Sslc=P SERFS lailes Step 1: Grab a barbell with a supinated grip with elbows planted tight to the side of Paes Step 2: As you begin to curl the bar up, drag the bar straight up on your stomach by USOT ECC ns Step 3: Dragging the barbell along your torso, bring it as high as you can get it and hold for a second. Step 4: Slowly lower the barbell back to the starting position by dragging the bar down TRIES Step 5: Repeat for the indicated number of reps while going as slow as you can. ATAU RUC TES TC MON ULM CC CTRCTIL TUT Un QA TLR pT aS TOURS Cc USING OLD PROGRAMMING: We normally keep our elbows pinned to our sides to stop URN Rat ea UM UIC RRC CRC On TT BL} OAT CGEITM et cs RSME CELTS RTRs TCU TTR LRU MULL CU) eC LGU TTA OUTIN Step 2: Keep elbows planted tight to the side of your torso. Step 3: Begin pulling the bar to your shoulders, bring it as high as you can get it and RRS Step 4: Slowly lower the barbell back to the starting position. Step 5: Repeat for the indicated number of reps while going as slow as you can. Common Mistakes: a STUER CU a0) em COMM MUR LC ORM Ae RR Leo DCM MMU ALT LACT so BURN SR AUC OSH BL discover. However, you are still not removed from physics. Do not use a weight that is OI TLR UD MULT Onc UCU ULE but will vastly decrease its effectiveness. en le-asSslc=P SERFS lailes Step 1: Grab a barbell with a pronated grip, stand with the dumbbell and arms TTA OUTIN Step 2: Keep elbows planted tight to the side of your torso. Step 3: Begin pulling the bar to your shoulders, bring it as high as you can get it and TR CB Step 4: Slowly lower the barbell back to the starting position. Step 5: Repeat for the indicated number of reps while going as slow as you can. CHANGING THE PROGRAMMING: This exercise can be more difficult than normal barbell curls. Some will try to use the same weight and end up transforming the Movement into a standing shoulder raise. Focus on a lighter weight and building your icySslc=P SERFS lailes Step 1: Begin with a dumbbell in each arm in a supinated position by your sides. BS PROUD CATT ROR TRA CM ULC RLU te cca] Step 3: Keeping your elbows bent at this position, raise your upper arms in front of you TO UR CUTS NOES AC ICM UER URS A Can ICN DMA EL ee UeCe Cutan CTs lowering it below this point. BAC SR CTU C ACMI MIE ec mC ie LOSING THE ANGLE: It can be difficult to control the weight, particularly when your biceps need power and control. Remember to keep your elbows tight and prevent them OUR CUAL me SSO TT CIC ROOM CMC M CLM CMR UNA ORR CUCM mT mLSslc=P SERFS lailes SO MRS CRC MCMC UCR TRI CM UIC LORCA TG eT both sides. NOVA OOM RMU RSL NRSC CH MCN IRICR CL ose a TTD are about to do a chest fly. Step 3: Bring the cables together in front of you at stomach height, with elbows bent in curl position. As if you are doing a bodybuilding pose called the front lat spread. Step 4: Keeping your upper arm in this position, straighten your arms at the elbow. Step 5: Once again curl the cable to the middle of your body. Step 6: Repeat for desired reps. ALLOWING THINGS TO RETURN: You've come such a long way. Do not slide back, relax, and squander your new opportunities. Make sure you don’t bring the upper arms all the way back up, always keep the slightly down, pulled towards the sides.You've shown that the bionic transplant works. You can complete the power and intri- CUCM MERU AUR CS RCM CMC TCM TT eT mC Aa KAT RL General enters the room. You reach out to shake his hand, but he stares at you like a Cs MUS UCC SUM IUICOC RUM UCR CMU ere CN Kn 0 I PC AOU UT cm MTCC TRON MMU COT LS CoOL CCR UR UERU LAC nl (Cae You instinctively flex your bicep as you listen to his damning words. They may know PRs eR UR OCU CURT RC rom MCT POC RUM CCR Ae CUCL IL ROR OTRUCUN COSC Cn POM RCC O RUN Ce CUCM ROR RUCR CCH RUT) matter what weapons you have, it is you who he should fear. UU Me OE MOLEC NAL CURLER OTT COUN mn oa. 3IONIC 3ICEPS ‘COPYRIGHT © 2019 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED. ) 7 5Workout Day 1: Slow Eccentric Focus. Tay Cory cin ga Coos pees Paar é rr G SHES} Rory emir ucla) E) 8 SBS} eRe ey rene) Curls Pra) Ey G cee Ero) Preacher Curls a 3 4 7 cae Ero) Curls Pree aE) 12 7 cH} Ey Onl TA) “RZ 3IONIC 3SICEPS COPYRIGHT © 2019 BYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED. i 6BIA (EfelMIMiaisls) ESNrpss} Movement | Sets rey Intensity ae rors ees Pee ae eens eo ie ea) 7 G ra cory square Curls aeucd ae) G fy cE CO oor) Perec) ry Peo 7 eae) rae 5 8 f cea] Coen) ery ag 5 8 7 22:4 cer) Spider Curls Dae oo eg Cod Rest ot ee a Dumbbell | 5 6 E) cry Preacher ony Barbell Curls | 5 6 E ey Pay A 12 ery com Ee 5 oT 6 444 eee) revere ers Pree ket ad ty Ey cee Sry