21 Days Arms

21 DAYS TO BIGGER ARMS TRAINING MANUAL
By Ben Pakulski Honors Kinesiology Degree, CSCS, ACE, MAT

Copyright 2011 Ben Pakulski Athletics and BenPakulski.com www.BenPakulski.com 2
Legal Disclaimer
The information presented in this work is by no way intended as medical advice or as a substitute for medical counselling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. By continuing with the program, you recognize that, despite all precautions on the part of Ben Pakulski Athletics, LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Ben Pakulski Athletics, LLC, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.
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WHAT YOU NEED TO KNOW

What is the logic and rationale behind the program design? THE LOGIC IS TO COMPLETELY OVERLOAD THE MUSCLE FROM AS MANY DIFFERENT ANGLES AS POSSIBLE AND TO RECRUIT AND FATIGUE AS MANY DORMANT MUSCLE FIBRES AS POSSIBLE IN A 3 WEEK PERIOD. SMALL MUSCLES RECOVER FAST. THEY CAN TAKE GREATER FREQUENCY. THE VOLUME SHOULD NOT BE TOO GREAT FOR MOST PEOPLE THAT EAT A WELL BALANCED DIET. JUST DO NOT TRY THIS FOR LONGER THAN 3 WEEKS AT A TIME.
Why is this set up so effective? 3 COMPLETELY DIFFERENT TYPES OF WORKOUTS WILL STIMULATE THE MUSCLE IN MANY DIFFERENT WAYS. EXHAUSTING ALL DIFFERENT MUSCLE FIBERS.
Is the Arm Workout a stand-alone workout? IT IS NOT NECESSARY TO COMPLETELY STOP ALL YOUR TRAINING WHILE USING THIS WORKOUT. SIMPLY TRAIN LARGER MUSCLE GROUPS (CHEST/BACK) WITH A DAY REST BEFORE AND AFTER THE ARM WORKOUTS. A GOOD IDEA MIGHT BE TO TRAIN LEGS THE DAY AFTER TRAINING ARMS, OR TAKE A DAY OFF.
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Should I do it before or after I complete MI40? AFTER DOING MI40 WOULD BE A GOOD TIME TO GIVE THIS A WHIRL. ANOTHER COMPLETELY DIFFERENT TRAINING APPROACH. VARIETY IS IMPORTANT TO ALL PROGRESSION.
Does my nutrition stay the same as the MI40 protocol? THE NUTRITION PRINCIPLES SET FORTH IN THE MI40 PROGRAM ARE PRINCIPLES THAT SOMEONE SHOULD FOLLOW ALWAYS. THEY ARE STAPLES OF A SOLID AND CONSISTENT NUTRITION PLAN.
THE WORKOUT SCHEDULE

Youll notice there are 3 workouts written below. Basically, they need to be done so that one workout falls every 2-3 days.
BICEPS AND TRICEPS schedule

Monday Thursday Sunday Tuesday friday Monday Thursday Sunday See Workout Calendar on the next page... Workout 1 Workout 2 Workout 3 Workout 1 Workout 2 Workout 3 Workout 1 Workout 3
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THE WORKOUT Calendar

WEEK 1
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
workout 1
workout 2
workout 3
WEEK 2
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
workout 1
workout 2
WEEK 3
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
workout 3
workout 2
workout 3
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21 DAYS TO BIGGER ARMS

WORKOUT 1 AM:
Biceps/Triceps
Work
Exercise Barbell Preacher Curl Incline Dumbbell Curl Close grip Bench* NOTE* Elbows at side California press
Sets 5 4 5 4
Reps 8 6 8 6
Rest 1 min 1 min 1 min 1 min
Tempo 4010 30X0 4010 4020
PM ideally between 4-6hrs after completing AM workout
Exercise
SUPERSET Biceps/Triceps
Work
WORKOUT 1 PM:
Sets 3 3 3 3 3 3 4
Reps 15 15 15 15 20 20 15
Rest 1 min 1 min 1 min 40 sec
Tempo 3010 3010 4010 4010 4020 4020 4011*
SUPERSET: Machine Preacher Curl Reverse Grip Tricep Pushdown SUPERSET: Standing Barbell Curl Two-Arm Dumbbell French Press SUPERSET: Two-Arm High Cable Curl Two-Arm Cable Kickbacks STRAIGHT SET: Reverse Grip Fat Gripz Barbell Curl NOTE* 4011 tempo 1-second hold at top
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GIANT set Biceps/Triceps
This workout is to be done in GIANT set format. ONE continuous set. MAXIMUM 10 seconds between exercises (ideally less) Follow the EXACT order, rep scheme, tempo and rest indicated. Minimize cheating! Work Exercise Reps Rest Tempo Sets MI-1 Standing Barbell Curl 1 8 10 sec 4010 MI-2 Standing Two-Arm Dumbbell French Press MI-3 Seated Dumbbell Curl* NOTE* Thumb pressed against inside of dumbbell MI-4 Converging Bar Dips* NOTE* Weighted if necessary MI-5 Reverse Grip Fat Gripz Barbell Curls* NOTE* one second squeeze at top MI-6 Close Grip Bench Press* NOTE* Elbows high-under bar MI-7 Spider Curls with dumbbells* NOTE* Off back of incline bench MI-8 Tricep Cable Pushdown Wide Hand position MI-9 Standing Narrow grip barbell curls* NOTE* 4-6inches cambered bar is fine MI-10 Narrow Grip Triceps Push downs MI-11 Hammer Two-Arm Dumbbell Curls MI-12 Two-Arm Cable Tricep Kickbacks MI-13 Two-Arm Cable Bicep Curls MI-14 Overhead Cable Rope Extensions 1 1 1 1 1 20 6 12-15 15 20 10 sec 10 sec 10 sec 10 sec 10 sec 3010 3010 3010 4010 3010 1 1 12 8 10 sec 10 sec 4010 3010 1 15 10 sec 2010 1 12 10 sec 4010 1 8 10 sec 4011 1 10 10 sec 3010 1 1 8-10 8 10 sec 10 sec 3010 3010
WORKOUT 2:
MOST people will be more than cooked by the time this ONE SET is complete. If you worked hard and use appropriate weights, you can stop here. For more advanced athletes and bodybuilders, you can do 2 SETS of this GIANT set workout. NO MORE than that. www.BenPakulski.com 8

Exercise Incline Dumbbell Curls NOTE* 5th set with NOS Preacher Barbell Curl* NOTE* 90-Degree pad/perpendicular to floor Barbell 21s a) Start at bottom, come half way up for 7 reps b) Start mid point, come all the way to top without moving upper arm for 7reps c) Full reps for 7 reps. Lying Tricep Cable Extension Flat Bench* NOTE* Touch bar to chin **4th set NOS Lying Barbell Tricep Extension* NOTE* Touch bar to hairline Tricep Cable Pushdown with Straight Bar NOTE* 4th set NOS Machine or Converging Bar Dips* NOTE* Bodyweight to failure 4 Failure 40 sec 4010 4* 10 1 min 3010 4 8 1 min 4010 3 21 40 sec 4010 5 10 40 sec 4010
Biceps/Triceps
Work
WORKOUT 3:
Sets 5*
Reps 8
Rest 1 min
Tempo 3010
4**
15
40 sec
4010
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21 DAYS TO BIGGER ARMS TRAINING MANUAL

By Ben Pakulski Honors Kinesiology Degree, CSCS, ACE, MAT

WHAT YOU NEED TO KNOW

THE WORKOUT SCHEDULE

BICEPS AND TRICEPS schedule

THE WORKOUT Calendar

21 DAYS TO BIGGER ARMS

Rest 1 min 1 min 1 min 1 min

Tempo 4010 30X0 4010 4020

PM ideally between 4-6hrs after completing AM workout

Rest 1 min 1 min 1 min 40 sec

Tempo 3010 3010 4010 4010 4020 4020 4011*

21 DAYS TO BIGGER ARMS

21 DAYS TO BIGGER ARMS

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