SEXY VIDEOS: CREATOR By Santigol (A Male Model Mashup)

SEXY VIDEOS: CREATOR by Santigol (A male model mashup)

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LOW REP ARM & SHOULDER WORKOUT

This workout by Cory Gregory and MusclePharm helps you to pack on shoulder, bicep and tricep muscle mass by focusing on high volume, low rep tri-sets. Workout Summary Main Goal:Build Muscle Workout Type:Split Training Level:Beginner Days Per Week:1 Equipment Required:Barbell, Bodyweight, Dumbbells, EZ Bar Target Gender:Male & Female Author:Cory Gregory Workout Description Low-Rep Workout Arms & Shoulders Triset: Dumbbell Military Press 5 SET - 8 REPS Straight Bar Curls 5 SETS - 5 REPS Bodyweight Skulls 5 SETS - 8 REPS Triset: Arnold Press 5 SETS - 8 REPS Dave Draper Forehead Curl 5 SETS - 8 REPS Straight Bar Push-Downs 5 SETS - 8 REPS Triset: Lateral Raise 5 SETS - 6 REPS Incline Dumbbell Curl (5 count twist, then 2 more reps) 5 SETS - 6 REPS Skull Crushers 5 SETS - 8 REPS Triset: Lying Side Laterals 5 SETS - 8 REPS Preacher Curls 5 SETS - 6 REPS Rope Push-Downs (4 count at the bottom of each rep) 5 SETS - 8 REPS

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COMMAND YOUR ARMS TO GROW! - 2 DAY ARM BUILDING WORKOUT

This is an aggressive 2 day per week specialization program for those of you who are tired of having puny guns, and are willing to eat as hard and precise as you train. Workout Summary Main Goal:Build Muscle Workout Type:Single Muscle Group Training Level:Beginner Days Per Week:2 Equipment Required:Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines Target Gender:Male & Female Author:L.J. Walker Workout Description This is an arm specialization workout for those of you who are tired of having puny guns, and want to try a more aggressive plan of attack. I suggest a training schedule something like this: -Day 1 - Back, Traps and Forearms -Day 2 - Chest and Arm Workout A -Day 3 - Off -Day 4 - Legs -Day 5 - Shoulders and Arm Workout B -Day 6 - Off -Day 7 - Off Arm Workout A Arm workout A will target both the biceps and triceps with 3 different exercises as follows: -Rep Work - 3 sets x 10 reps using a potent arm builder. 2 minutes of rest between sets. -Pump Sets - 4 sets x 8 reps. 30 seconds of rest between sets. -Machine Drop Set - 3 sets x 10 reps. On the third set perform a drop set. After you hit 10 reps, drop to the next lowest weight on the stack and knock out as many reps as possible. Continue dropping the weight by a small amount and knocking out reps until you can no longer continue. Arm Workout B Arm workout B will target both the biceps and triceps with 3 different exercises as follows: -Cable Slow Negative Work - 3 sets x 10 reps using a cable set up. Take 3-4 seconds to return the weight to its starting point after each rep. This is called a slow negative. 2 minutes of rest between sets. -Giant Sets - 4 different exercises, 8 reps per exercise. -50 Rep Death Set - Using a weight you can perform about 12-15 reps per set with, perform a total of 50 reps using as many sets as needed. Once you can no longer perform reps on a set, rest very briefly, and then try to knock out more reps. Make sure to eat plenty of food when using this specialization workout, and add weight when you can. Workout A Biceps & Triceps Close Grip Bench Press 3 SETS - 10 REPS Chin Ups (Palms towards face) 3 SETS - 10 REPS Skullcrushers - Pump sets 4 SETS - 8 REPS EZ Bar Curls - Pump sets 4 SETS - 8 REPS Machine Dip or Extension - Last set, drop set 3 SETS - 10 REPS Machine Bicep Curl - Last set, drop set 3 SETS - 10 REPS Workout B Biceps & Triceps Cable Tricep Extension 3 SETS - 10 REPS Cable Curls 3 SETS - 10 REPS Tricep Giant Set: Tricep Dips 1 SET - 8 REPS Two Arm Seated Dumbbell Extension 1 SET - 8 REPS Cable Extensions with Rope 1 SET - 8 REPS Narrow Grip Push Ups 1 SET - 8 REPS Bicep Giant Set: Under Grip Lat Pull Down 1 SET - 8 REPS Dumbbell Curls 1 SET - 8 REPS Barbell 21s 1 SET - 8 REPS Cable Hammer Curls with Rope 1 SET - 8 REPS Machine Tricep Extension - 50 rep death set 1 SET - 50 REPS Machine Curl - 50 rep death set 1 SET - 50 REPS

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