THE MODELS...(The Black & White Series)

THE MODELS...(The Black & White Series)

SEXY VIDEOS: ORTHODOX CALENDAR - 2014 TEASER

SEXY VIDEOS: MEN OF THE STRIP - Official Behind the Scenes Video.

MUSIC I LIKE: DEMI LOVATO - Neon Lights (Cole Plante with Myon and Shane 54 Remix)

MUSIC I LIKE: PITBULL ft. KESHA - Timber

BIG ARM ROUTINE

Workout Description Shock your arms with this routine! Work this routine into your workout for 10 weeks. Once per week for the first 8 weeks, then twice per week for last 2 weeks. Workout Summary Main Goal:Build Muscle Workout Type:Single Muscle Group Training Level:Intermediate Days Per Week:1 Equipment Required:Barbell, Cables, Dumbbells, EZ Bar Target Gender:Male & Female Author:Doug Lawrenson Workout Description Want bigger arms? Arms stuck in a plateau? Shock your arms with this routine! Work this routine into your workout for 10 weeks. Once per week for the first 8 weeks, then twice per week for last 2 weeks. Workout Notes: Thoroughly warm up and stretch both biceps and triceps before the workout. Stretch both muscles at the end of the routine. -Rest between sets: 90 seconds. -Rep timing: slow and precise. -Frequency: once per week for weeks 1-8, weeks 8-10 twice per week. Workout Schedule: Big Arm Routine Biceps Barbell Curl 5 SETS - 8 REPS Barbell Curl 1 SET - 20 REPS Incline Dumbbell Curl (bench 30-40 degrees) 5 SETS - 8 REPS Incline Dumbbell Curl (bench 30-40 degrees) 1 SET - 20 REPS Triceps Close Grip Bench Press 5 SETS - 8 REPS Close Grip Bench Press 1 SET - 20 REPS EZ Bar, Lying Tricep Extension 5 SETS - 8 REPS EZ Bar, Lying Tricep Extension 1 SET - 20 REPS Tricep Pushdown, (hands 8-10" apart) 5 SETS - 8 REPS Tricep Pushdown, (hands 8-10" apart) 1 SET - 20 REPS