MATERIALS. You agree that you will not redistribute, copy, amend, or commercially

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1 ARMS & 1

2 MATERIALS You agree that you will not redistribute, copy, amend, or commercially exploit any materials found in this document without express written permission of Blue Star Nutraceuticals. INDEMNITY You agree to indemnify and hold Blue Star Nutraceuticals, its parent, subsidiaries, affiliates, directors, officers and employees, harmless from any claim, demand, or damage, including reasonable attorney fees, asserted by any third party or arising out of your use of this document, product, and/or website. DISCLAIMER These statements in this document have not been evaluated by the Food and Drug Administration, or Health Canada. The information presented in this document is by no way intended as medical advice or as a substitute for medical counseling. Consult your physician before following any information presented in this document. The products recommended and information presented are not intended to treat, diagnose, cure, or prevent any disease. COPYRIGHT This document and Blue Star Nutraceuticals are protected by copyright law and international treaty provisions and may not be copied or imitated in whole or in part. No logo, trademark, graphic or image from this document or Blue Star Nutraceuticals may be copied or retransmitted without the express written permission of Blue Star Nutraceuticals. ARMS & 2

3 ARMS & Every guy who walks into the gym wants two things - muscular arms and chiseled abs. In-fact, arms and abs are the first thing a woman notices on a physique, and can you blame them? Bulging biceps and horseshoe triceps are symbolic of strength, masculinity, and muscularity. And don t forget the importance of a set of well-defined abdominals. A strong, ripped core represents complete physique development. However, year and year, crunch after crunch and curl after curl, men in gyms across the world still suffer from unimpressive bicep peaks and flabby, weak midsections. Does this sound familiar? If so, this 7-week specialization program will help turn your tiny pistols into cannons, and your flabby keg into a rock-hard six-pack. Follow this 7-week specialization program and you ll strengthen your core and add noticeable inches to your arms. Can you say Suns Out Guns Out? At the end of these 7 weeks, no one will ever ask you again are you still working out? ARMS & : 7-Week Arm and Ab Specialization Program

4 TECHNIQUE Specialization Specialization is the process of focusing on the improvement of a specific muscle group. When attention is focused on bringing up a lagging muscle, instead of improving all muscle groups at the same time, more dramatic results can be produced in the lagging muscle. In order to properly develop the muscles, all heads and fibers must be trained equally. Thus, it s important to understand the human anatomy in order to develop an effective specialization program. It s not uncommon for individuals specializing in arms to put on a couple inches by the end of their specialization program. The three major components to muscle hypertrophy are: Resistance: placing enough tension on a muscle so as to stimulate it. Stimulus: placing the muscle under constant stimulation. Damage: in order to grow, the muscle must undergo micro-damage so that it is forced to repair, adapt, improve, and grow. So, what does this mean for abdominal and arm hypertrophy? This means that in order for your abs and arms to make significant gains they need to be worked for more sets, with more resistance, and more frequently. Unfortunately, it is far too difficult and taxing on your central nervous system (CNS) to double the amount of work while still training the rest of your body intensely - your CNS is only able to provide so much energy without fatiguing. The next 7 weeks are solely focused on improving your arm and abdominal muscles, while the remainder of the body is put on maintenance mode. ARMS &

5 ARMS Tricep Lateral Head: Worked mainly with arms down at sides and overhand grip exercises. Exercise Examples: Press Down, Kickback Tricep Long Head: Worked best with overhead extension exercises. Exercise Examples: Overhead Dumbbell, French Press Bicep Long Head: Worked best with arms at the side or slightly behind body. Exercise Examples: Incline Dumbbell Curls, Standing Barbell Curl Bicep Short Head: Worked best with arms in front of the body. Exercise Examples: Preacher Curl, Spider Curl Brachioradialis aka Forearms Worked best with palms facing down. Exercise Examples: Zottman Curl, Reverse Barbell Curl Tricep Medial Head: Worked best with arms down at sides and reverse grip exercises. Exercise Examples: Reverse Grip Press Down, Skull Crusher ARMS & 5

6 Rectus abdominis: Worked best when the spine is flexed. Exercise Examples: Hanging Leg Raise, Cable Crunch Obliques: Worked best when rotating the torso. Exercise Examples: Oblique Crunch, Medicine Ball Twist Transverse abdominis: Worked best when stabilizing the truck muscles. Exercise Examples: Vacuum, Plank ARMS & 6

7 MULTI-RANGE METHOD Arms & Abs provides a unique training stimulus that other specialization programs lack. This highly specialized training method is referred to as the Multi-Range Method. This method is extremely effective because all muscle heads and fibers are trained and stimulated equally. By training each muscle head within different rep ranges, the muscles can be properly stimulated from different angles - promoting power, strength and hypertrophy. MUTI-RANGE METHODS LEGEND STRENGTH POWER HYPERTROPHY PUMP ENDURANCE MAINTENANCE Focused on Maximal Focused on Explosive Speed Focused on Muscle Building Focused on the Pump Focused on Muscular Focused on Maintaining Muscle ARMS & 7

8 CALCULATING THE The Multi-Rep Range method stimulates each muscle fiber through various rep ranges in order to optimize the muscle s power, strength, muscular endurance, and hypertrophy. Within each rep range there is a corresponding load to use. Use the simple two-step method below to calculate your load for each exercise. STEP 01 Use the following formula to estimate your One Rep Max (1RM) for each exercise in the program. The Formula: * Weight x reps x weight = 1RM Example: (1) Bicep Curl: You usually lift 100 lb at 10 reps (2) 100lb x 10 reps x lb = 1lb Answer: Round your 1RM to the closest dumbbell / barbell weight. Your 1 RM for bicep curls would be 15 lb. STEP 02 Calculate the exercises required load for the corresponding rep range. The Formula: *1RM x rep range = load : 85-90% 1RM, : 75-80% 1RM Power: 5-50% 1RM, : 0-50% 1RM Pump: 65-70% 1RM, Ab : 80-85% 1 RM : Example: Bicep Curl: 1RM= 15 lb To calculate your load range for the bicep curl in the hypertrophy range: (1) 15lb x 0.75= 101 lb rounded to 100 lb (2) 15lb x 0.80= 108 lb rounded to 110 lb Answer: Your load range for bicep curls in the hypertrophy range would be tlb. ARMS & 8

9 TRAINING TIPS PROGRAM BASICS Biceps Compound / Isolation Movements Keep your scapula retracted (shoulders back and down), A combination of compound and isolation movements will and do not allow your elbows to flare out to the sides. This be completed weekly in order to stimulate each muscle keeps your shoulders and chest out of the movement. from different angles. The most important portion of a bicep exercise is the eccentric or lowering portion. Ensure that during the entire Full Body Workout eccentric portion of the movement you keep tension in One full body workout will be completed weekly. The the flexed bicep. This is done on every rep range except full body maintenance workout works each major power movements where the focus is on explosive speed. muscle group once in order to maintain strength, prevent catabolism, and to save energy for the specialization Triceps workouts. Be sure to reach full contraction on all tricep exercises. Perform each tricep rep to complete lockout. Avoid Over Training This specialization program is only to be completed for Abs 7 weeks. After this time period start a balanced full-body On any crunch movement be sure to hold peak training program in order to prevent over training and contraction. Be wary of your hip flexors taking over an muscular imbalance. abdominal movement. Ensure that all tension remains on the abdominal muscles, and not the hip flexors. ARMS & 9

10 WEEK 01 Monday : Biceps, Triceps, and Abs BB* Curl % 1RM DB* Hammer Curl Power 5s % 1RM High Cable Curl - BB Close Grip Bench Press % 1RM Weighted Dip Power 5s % 1RM Reverse Grip Press Down Weighted Crunch % 1RM Plank Get Up 10-12/side - Stability Ball Crunch Pump 0s Tuesday - Rest Take a Break - It s Tuesday. ARMS & 10

11 WEEK 01 Wednesday : Biceps, Triceps, and Abs BB* Preacher Curl % 1RM DB* Incline Curl - BB* 21s 5s % 1RM DB* Overhead % 1RM Rope Press Down - DB* Kickback Pump 0s % 1RM Weighted Wood Chopper 6-8/side 80-85% 1RM Alt. Leg Toe Toucher 10-12/side Plank Pump 5s- - Thursday - Rest Take a break - It s Thursday. ARMS & 11

12 WEEK 01 Friday - Biceps, Triceps, and Abs RANGE REST SETS DB* Alt. Arm Curl -6/arm 85-90% 1RM DB* Incline Hammer Curl - BB* Spider Curl Pump 0s % 1RM BB* Close Grip Bench Press % 1RM DB* Alt Arm Kickback /arm 75-80% 1RM Rope Overhead 5s % 1RM Weighted Decline Crunch % 1RM Ab Wheel Roll Out 10-12/side Partial / Crunch 5s Saturday - Rest Take a break - It s Saturday. Sunday - Abs FULL BODY BB* Squat DB* Bench Press Maintanence 8-11 BB* Bent Over Row DB* Shoulder Press Standing Calf Raise ARMS & 12

13 WEEK 02 Monday - Biceps, Triceps, and Abs Cable Preacher Curl % 1RM BB* Curl Power 5s % 1RM High Cable Curl % 1RM EZ Bar Decline % 1RM Weighted Dip - Banded Skull Crusher 5s % 1RM Weighted Plank 5s 80-85% 1RM Landmine 180s 10-12/side Spider Crawl 5s 20-0 Tuesday - Rest Take a break - It s Tuesday. ARMS & 1

14 WEEK 02 Wednesday - Biceps, Triceps, and Abs BB* Curl % 1RM DB* Cross Body Curl - BB* Reverse Grip Curl Pump 0s % 1RM BB* Close Grip Press % 1RM DB* Overhead Power 5s % 1RM DB* Alt. Arm Kickback 8-10/arm 75-80% 1RM Weighted Hanging Leg Raise % 1RM Decline Crunch Bicycle Crunch Pump 0s 12-15/side Thursday - Rest Take a break - It s Thursday. ARMS & 1

15 WEEK 02 Friday - Biceps, Triceps, and Abs REST SETS REP DB* Alt. Arm Curl -6/side 85-90% 1RM BB* Preacher Curl - DB* Incline Curl 5s % 1RM DB* Overhead % 1RM DB* Tate Press - Weighted Bench Dip Pump 0s % 1RM Cable Crunch % 1RM DB* Side Bend 10-12/side Vacuum Pump 0s Saturday - Rest Take a break - It s Saturday. Sunday - Full Body FULL BODY BB* Deadlift Wide Grip Pull Up Maintanence 8-11 BB* Bench Press BB* Shoulder Press Seated Calf Raise ARMS & 15

16 WEEK 0 Monday - Biceps, Triceps, and Abs DB* Alt. Arm Concentration Curl % 1RM BB* Curl % 1RM High Cable Curl Pump 0s % 1RM Weighted Bench Dip % 1RM DB* Overhead - Bench Dip Pump 0s % 1RM Weighted Hanging Leg Raise % 1RM DB* Side Bend 10-12/side Medicine Ball Twist Pump 0s Tuesday - Rest Take a break - It s Tuesday ARMS & 16

17 WEEK 0 Wednesday - Biceps, Triceps, and Abs DB* Curl % 1RM Cable Curl - Reverse Plate Curl 5s % 1RM DB* Overhead % 1RM Weighted Bench Dip Power 5s % 1RM Reverse Push Down 8-10/arm 75-80% 1RM Cable Crunch % 1RM Hanging Leg Raise 10-12/side Plank Get Up Pump 0s 12-15/side Thursday - Rest Take a break - It s Thursday. ARMS & 17

18 WEEK 0 Friday - Biceps, Triceps, and Abs DB* Preacher Curl -6/side 85-90% 1RM BB* Speed Curl - DB* Alt. Incline Curl 5s % 1RM BB* Close Grip Bench Press % 1RM EZ Bar Skull Crusher - Body Up 5s Machine Crunch % 1RM Reverse Crunch Bicycle Crunch 5s- 20/side Saturday - Rest Take a breal - It s Saturday. Sunday - Full Body FULL BODY BB* Squat BB* Incline Bench Press 8-11 Cable Row DB* Shoulder Press Standing Calf Raise ARMS & 18

19 WEEK 0 Monday - Biceps, Triceps, and Abs DB* Alt. Arm Bicep Curl % 1RM BB* Cheat Curl Power 5s % 1RM BB* Spider Curl - BB* Close Grip Bench Press % 1RM DB* Decline - DB* Tate Press Pump 0s % 1RM Standing BB* Roll Out % 1RM Decline Crunch Vacuum Pump 0s Tuesday - Rest Take a break - It s Tuesday. ARMS & 19

20 WEEK 0 Wednesday - Biceps, Triceps, and Abs BB* Curl % 1RM DB* Alt. Arm Hammer Curl /arm 75-80% 1RM Chin Up 5s % 1RM Overhead DB* % 1RM Single Arm Rope 8-10/arm 75-80% 1RM Close Grip Push Up 5s % 1RM Weighted Hanging Raise % 1RM Reverse Oblique Crunch 10-12/side Plank 5s- - Thursday - Rest Take a break - It s Thursday. ARMS & 20

21 WEEK 0 Friday - Biceps, Triceps, and Abs BB* Incline Curl % 1RM DB* Concentration Curl - DB* Zottman Curl Pump 0s % 1RM Weighted Bench Dip % 1RM DB* Overhead Power 5s % 1RM DB* Tate Press - Weighted Plank 0s-5s - Cable Crunch % 1RM Alt. Heel Touch Pump 0s Saturday - Rest Take a break - It s Saturday. Sunday - Full Body FULL BODY BB* Deadlift Wide Grip Lat Pull Down 8-11 DB Shoulder Press BB Bench Press Seated Calf Raise ARMS & 21

22 WEEK 05 Monday - Biceps, Triceps, and Abs BB* Preacher Curl % 1RM DB* Alt. Arm Hammer Curl /arm 75-80% 1RM Cable Curl Pump 0s % 1RM Rope Press Down % 1RM Overhead Rope - Bench Dip 5s % 1RM Weighted Hanging Leg Raise % 1RM BIcycle Crunch 10-12/side Medicine Twist Ball Pump 0s 12-15/side Tuesday - Rest Take a break - It s Tuesday. ARMS & 22

23 WEEK 05 Wednesday - Biceps, Triceps, and Abs DB* Alt. Arm Hammer Curl -6/arm 85-90% 1RM DB* Bicep Curl - BB* Drag Curl 5s % 1RM DB* Decline Skull Crusher % 1RM BB* Close Grip Bench Press Power 5s % 1RM Rope Press Down - Weighted Decline Crunch % 1RM Hanging Leg Raise Jackknife Sit Up 5s Thursday - Rest Take a break - It s Thursday. ARMS & 2

24 WEEK 05 Friday - Biceps, Triceps, and Abs BB* Curl % 1RM BB* Speed Curl Power 5s % 1RM BB* Spider Curl % 1RM Weighted Bench Dip % 1RM Reverse Grip Press Down % 1RM Close Grip Push Up Pump 0s Cable Crunch % 1RM BB* Bent Over Row Plank 5s- Saturday - Rest Take a break - It s Saturday. Sunday - Full Body FULL BODY Romanian BB* Deadlift BB* Bent Over Row 8-11 BB* Incline Bench Press DB* Shoulder Press Standing Calf Raise ARMS & 2

25 WEEK 06 Monday - Biceps, Triceps, and Abs BB* Curl % 1RM DB* Alt. Arm Hammer Curl /arm 75-80% 1RM Rope Hammer Curl Pump 0s % 1RM BB* Close Grip Bench Press % 1RM Tricep Press Down - DB Overhead Pump 0s % 1RM Cable Crunch % 1RM DB Side Bend 10-12/side Stability Ball Crunch 5s Tuesday - Rest Take a break - It s Tuesday. ARMS & 25

26 WEEK 06 Wednesday - Biceps, Triceps, and Abs BB* Preacher Curl % 1RM DB* Hammer Curl Power 5s % 1RM High Cable Curl - EZ Bar Skull Crusher % 1RM Single Arm Rope - Close Grip Push Up 5s Weighted Wood Chopper % 1RM Alt. Leg Toe Toucher 10-12/side Partial / Crunch 5s Thursday - Rest Take a break - It s Thursday. ARMS & 26

27 WEEK 06 Friday - Biceps, Triceps, and Abs DB* Alt. Arm DB Curl -6/arm 85-90% 1RM DB* Zottman Curl - BB* 21s 5s BB* Incline Close Grip Bench Press -6/arm 85-90% 1RM BB* Decline Skull Crusher Power 5s % 1RM Rope Press Down 5s Weighted Crunch % 1RM Toe Toucher Spider Crawl Pump 0s Saturday - Rest Take a break - It s Saturday. Sunday - Full Body FULL BODY BB* Deadlift Wide Grip Pull Up 8-11 DB* Bench Press BB* Overhead Shoulder Press Seated Calf Raise ARMS & 27

28 WEEK 07 Monday - Biceps, Triceps, and Abs DB* Alt. Arm Hammer Curl -6/arm 85-90% 1RM Rope Hammer Curl - DB* Bicep Curl Pump 0s % 1RM DB* Decline Skull Crusher % 1RM Overhead Rope - Banded Skull Crusher 5s % 1RM Weighted Plank 0s-5s - Landmine 180s 10-12/side Partial / Crunch Pump 0s Tuesday - Rest Take a break - It s Tuesday. ARMS & 28

29 WEEK 07 Wednesday - Biceps, Triceps, and Abs BB* Curl % 1RM Preacher DB* Curl - DB* Hammer Curl 5s % 1RM BB* Close Grip Bench Press % 1RM DB* Kickback - Bench Dip 5s Weighted Hanging Raise % 1RM Reverse Crunch Toe Toucher 5s- 20/side Thursday - Rest Take a break - It s Thursday. ARMS & 29

30 WEEK 07 Friday - Biceps, Triceps, and Abs DB* Alt. Arm Curl % 1RM BB* Cheat Curl Power 5s % 1RM BB* Spider Curl - DB* Overhead % 1RM BB* Close Grip Bench Press Power 5s % 1RM Single Arm Rope Press Down /arm 75-80% 1RM Cable Crunch % 1RM DB* Side Bend 10-12/side Stability Ball Pull In Pump 0s Saturday - Rest Take a break - It s Saturday. Sunday - Full Body FULL BODY BB* Squat DB* Shoulder Press 8-11 BB* Romanian Deadlift DB* Incline Bench Press Standing Calf Raise ARMS & 0

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