Gladiator Chest, 6 weeks 6 Rounds Program to bigger arms.

"GLADIATOR ARMS"

 

 6 weeks 6 rounds Program to bigger arms

 

 

 

Doing the same routines continuously with very little or close to no results?

 

Are you getting more and more frustrated because you body plateaued and you seem to be getting no where ?

 

It's not your genetics that keeps your arms from gaining mass. It's that same old routine. Switch it up a little with the "Gladiator Arms" guide.

 

 

 

3-4 Day Per Week

 

The "Gladiator Arms" program is a mixture of muscle confusion and pushing your muscle to higher limits, promoting muscle growth.

 

 

 

KEY FOCUS

 

"Muscle Confusion" is simple. Same routine for and extended period of time cause the muscles to get use to your workout. Which causes a word that everyone trying to add on mass hates, "Plateau".

The "Gladiator Arms" guide focuses on a mixture of Low, Medium, and High weight training.

 

 

 

"Increasing Weight", is just as important as the need of muscle confusion. When lifting heavy, your muscles fill with blood, stretching out the muscle tissue causing your muscles to tear.

So yea, "NO PAIN NO GAIN"

 

 

 

If your not sore after every workout then your not pushing yourself, your cheating yourself and the "Gladiator Arms" program isn't for you.

 

 

 

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BICEPS

 

With biceps you want to begin your workout with high intensity and high weight workouts.

 

If you have access to a Curl Bar, Majority of your high weight lifting will be done with the curl bar.

 

 

 

Close Grip Curl Bar

 

Wide Grip Curl Bar

 

 

 

FIND YOUR WEIGHT !!!

 

I repeat

 

FIND YOUR WEIGHT !!!

 

-workout should be a consistent effort

 

-goal is to have to fight for that last rep on that last set until it becomes easier to increase weight

 

DO NOT CHEAT YOURSELF

 

 

 

BICEPS

 

 

 

ROUND 1

 

Stick to strength training workout:

 

4sets of 5(+)Reps

 

(+) being if on the last set you rep 8 or more, INCREASE THE WEIGHT (next day) when on the last set and you struggle to get that 5th rep. That's perfect for you, keep doing that until it becomes light, then INCREASE THE WEIGHT)

 

 

 

 

 

ROUND 2

 

Dumbbell workouts:

 

 

 

 

 

Higher Reps, Medium weight.

 

4sets of 8(+) Reps

 

(+) being if on the last set you rep 12 or more, INCREASE THE WEIGHT (next day) when on the last set and you struggle to get that 5th rep. That's perfect for you, keep doing that until it becomes light, then INCREASE THE WEIGHT)

 

 

 

 

 

TRICEPS

 

With triceps your gonna go lighter weight, higher repetition. Due to the fact, you don't wanna put to much strain on your elbows.

 

 

 

ROUND 3

 

"Overhead Tricep Raises" 1 or 2 handed.

 

 

 

*for beginner lifters I advise start with lighter weight, yet still enough for good resistance for 1st and 2nd week. Then increase to higher weight to add light strain to your routine.

 

 

 

4 sets of 12 Reps

 

-No more than 30-45 seconds of rest in between sets.

 

 

 

ROUND 4

 

High Weight "Dumbbell Row"

 

 

 

 

 

*use same set/rep ratio as high weight curls.

 

 

 

4sets of 5(+)Reps

 

(+) being if on the last set you rep 8 or more, INCREASE THE WEIGHT (next day) when on the last set and you struggle to get that 5th rep. That's perfect for you, keep doing that until it becomes light, then INCREASE THE WEIGHT)

 

 

 

 

 

 

 

FOREARMS

 

Same as Triceps, with the lighter weight and high repetitions, the same stands for your forearms workouts. Difference is your gonna practice a lock technique.

 

 

 

ROUND 5

 

"Forearm Curls"

 

 

 

*Low weight, High Reps

 

 

 

4 Sets of 15 Reps

 

-slow Reps 2 second pause on muscle contraction

 

-slow release when releasing muscle tension

 

 

 

ROUND 6

 

"Reverse Curls"

 

 

 

 

*Medium Weight, Medium Rep.

 

 

 

4 sets of 8 reps.

 

-tight muscle squeeze with every curls.

 

-medium speed

 

 

 

Tip: Consume foods high in Protein

 

 

 

*Every persons strength, workout capabilities, and lifestyle varies.

 

*Consult your health care provider before strenuous exercise.

 

 

 

CAN YOU LAST SIX ROUNDS?

 

 

 "Everyone wants to be a lion, here's your chance."

Gladiator Chest, 6 weeks 6 Rounds Program to bigger arms.

Gladiator Chest, 6 weeks 6 Rounds Program to bigger arms.