Blast Your Biceps Intro

Blast Your Biceps
“How To Add 2 Inches Of Muscle To Your Arms In Just 8 Weeks!”
By Lee Hayward
www.LeeHayward.com
www.BlastYourBiceps.com
Version 2.00
July 2010
Copyright © 2010 Lee Hayward
All Rights Reserved
Copyright © 2010 Lee Hayward All Rights Reserved. Page 2 www.LeeHayward.com

Copyright © 2010 Lee Hayward
All Rights Reserved
Lee Hayward’s Total Fitness Bodybuilding
www.LeeHayward.com
No part of this book maybe reproduced in any form, except for the inclusion of
brief quotations in a review, without permission in writing from the author or
publisher.
Published by Lee Hayward in Newfoundland, Canada.
A WORD OF CAUTION: DISCLAIMER
This book is for reference and informational purposes only and is no

way intended as medical counselling or medical advice. The
information contained herein should not be used to treat, diagnose,
or prevent a disease of medical condition without the advice of a
competent medical professional. This book deals with in-depth
information on health, fitness, and nutrition. Most of the information
applies to everyone in general; however, not everyone has the same
body type. We each have different responses to exercise depending on
our choice of intensity and diet. Before making any changes in your
lifestyle, you should consult with a physician to discover the best
solution for your individual body type. The author, writer, editors,
and graphic designer shall have neither liability nor responsibility to
any person or entity with respect to any damage or injury alleged to
be caused directly or indirectly by the information contained in this
book.

About the Author
Lee Hayward is a competitive bodybuilder, muscle
building coach, and one of the most sought out fitness
professionals online.
For over 10 years he has committed his life to helping

aspiring bodybuilders and fitness enthusiasts build
lean muscle, burn off stubborn body fat, and develop a
lean, athletic muscular physique that they can be
proud of.
Lee’s Total Fitness Bodybuilding website has

been online since January 1999 and has become one of
the Internet’s most popular bodybuilding and fitness
websites which averages over 100,000 visitors each
month.
Lee Hayward Whether your goal is to make a complete physique

(Your Muscle Building Coach) transformation, or just lose a few pounds of stubborn
belly fat; Lee Hayward can help get the results you
www.LeeHayward.com want!
For a limited time Lee is giving away a complete 10-Part Muscle Building
Tips e-Course where he shares some killer training and nutrition tricks that will
help you pack on solid muscle mass, strip away excess bodyfat, and transform
your soft mushy body into a ripped powerful physique in record time!
This 10-Part Muscle Building e-Course has a real world $47 value, but right now
you can sign up and download it for FREE at: www.LeeHayward.com

Table of Contents
About the Author............................................................................... 4
Table of Contents............................................................................... 5
Chapter 1 - How The “Blast Your Biceps” Program Came To Be ......... 9
Genetics For Building Big Arms .........................................................................14
We Need To Play By A Different Set Of Rules .................................................... 15
SNAS – “Spaghetti Noodle Arm Syndrome” ......................................................16
Chapter 2 - The First Step Towards Bigger Arms...............................18
Goal Setting – How Big Do You Want Your Arms To Be? ................................ 20
Your First Homework Exercise.......................................................................... 22
Chapter 3 - Stop Wasting Your Time With Artificial Workouts ........ 23
More People Working Out, But Fewer People In Shape, Why? ........................ 24
How To Make Your Workouts More Productive ............................................... 26
Real Strength Is 3D .............................................................................................27
“Hard-Core” Gyms verses “Powder Puff” Fitness Centers ................................ 28
Chapter 4 - Adapt & Grow: The REAL Secret To Fast Muscle Gains .. 29
What If I Run Out Of New Workouts? ...............................................................31
Blasting The Biceps From All Angles................................................................. 32
Positions Of Flexion ........................................................................................... 34
Mid-Range Power Exercises .......................................................................................34
Fully Stretched Exercises ............................................................................................34
Peaked Contraction Exercises.....................................................................................35

Chapter 5 - The Best Arm Exercises ................................................. 36
Squats, Chins, & Dips......................................................................................... 36
The Top 18 Arm Isolation Exercises .................................................................. 38
Mass Building Mid-Range Bicep Exercises ....................................................... 38
Standing Barbell Curls ................................................................................................38
Standing Dumbbell Curls ............................................................................................ 41
Hammer Curls .............................................................................................................43
Mass Building Mid-Range Tricep Exercises...................................................... 45
Close Grip Bench Press ...............................................................................................45
Tricep Cable Push Downs............................................................................................ 47
Reverse Grip Smith Machine Bench Press .................................................................50
Fully Stretched Bicep Exercises ......................................................................... 52
90 Degree Angle Preacher Curls .................................................................................52
Myoatic Reflex .............................................................................................................53
Incline Bench Dumbbell Curls .................................................................................... 55
Hand Positioning.........................................................................................................56
Low Pulley Cable Crossover Curls .............................................................................. 57
Fully Stretched Tricep Exercises........................................................................ 59
Decline Bench Skull Crushers .....................................................................................59
One Arm Overhead Dumbbell Extensions ................................................................. 61
Overhead Rope Tricep Extensions..............................................................................62
Peaked Contraction Bicep Exercises.................................................................. 63
Dumbbell Concentration Curls ...................................................................................63
Overhead Pull Down Cable Curls................................................................................65
Seated Low Pulley Concentration Curls .....................................................................66
Peaked Contraction Tricep Exercises .................................................................67

Dumbbell Tricep Kickbacks ........................................................................................ 67
Reverse Grip Tricep Cable Pushdowns.......................................................................69
Tricep Rope Cable Pushdowns.................................................................................... 71
Arm Exercises Recap...........................................................................................72
Chapter 6 - The Blast Your Biceps Workouts ....................................73
Phase 1 – Total Body Blast Preparatory Workout ..............................................73
The 20 Rep Squat Routine (aka Squats & Milk)......................................................... 73
Training To Failure...................................................................................................... 75
Upper Body Bodyweight Circuit Routine ................................................................... 76
Phase 1 Recap .............................................................................................................. 79
Something Extra On Your Off Days From The Gym ..................................................84
Phase 2 – The Meat & Potatoes Bicep Blasting Workout.................................. 86
POF Arm Workout A – Lighter Weights & Higher Reps...........................................89
POF Arm Workout B – Heavier Weights & Lower Reps........................................... 91
Upper Body / Lower Body Split Routine ....................................................................93
Phase 3 – The Partial Power Program............................................................. 100
What Is Partial Range Of Motion Training?.............................................................100
How Partial Range Of Motion Reps Can Help You Build More Muscle.................. 101
Power Rack Lockouts ................................................................................................ 101
The Drawbacks Of Partial Range Of Motion Reps ................................................... 102
Partial Range “Burn” Reps ........................................................................................ 103
A Warning About Partial Range Of Motion Workouts ............................................ 104
The Partial Range Of Motion Workout Routine....................................................... 105

Chapter 7 - The Blast Your Biceps Workout Charts ......................... 126
Phase 1 – Total Body Blast Preparatory Workout Charts ................................ 127
Phase 2 – POF Blast Your Biceps Workout Charts ..........................................128
Phase 3 – The Partial Power Program Workout Charts................................... 131
Other Great Resources To Check Out..............................................138
The Anabolic Kitchen Cookbook.......................................................................138
Home Made Supplement Secrets......................................................................139
Burn The Fat, Feed The Muscle ........................................................................140

Chapter 1 - How The “Blast Your Biceps”
Program Came To Be
Hey Lee,
I just finished your “Blast Your Bench” program and the
results were amazing. I started out benching 220 pounds and
now after going through the bench press portion of the
program my new one rep max is 275 pounds. I’ve also gained a
solid 10 pounds of muscle in the process.
All the guys at my gym have really noticed how much my
bench and size have increased. They’ve accused me of taking
steroids because I’m growing so fast and my football coach
even had me tested. I’m loving it!
I’m getting ready to start "Blast Your Squat" and I’ll keep you
posted with my results. These programs are incredible. For
once, I feel confident that I am doing the right workouts that
will bring me results. I simply love how you have everything
laid out and easy to follow.
Do you have anything for building up the arms like a “Blast
Your Biceps” program that works as well as “Blast Your
Bench”?
Thanks again Lee, you're the man!
Corey H.
I’ve received countless e-mail over the years similar to the one above. And if you
have been following along with the online bodybuilding and fitness world for any
length of time then chances are you have run across my world-famous “Blast
Your Bench” program (www.BlastYourBench.com).
This controversial workout program has helped literally tens of thousands of guys
from all over the world set new personal records in the bench press along with all
their other major lifts as well.

My buddy Steve Cook from Newfoundland Canada said it best:
“…Even though it is a bench press specialization routine, I made solid

gains all over. In just 3 weeks my bent over barbell rows went up
by 30 lbs, squats went up by 30 lbs, and my bench press went
up by 40 lbs…”
Bottom line, the original “Blast Your Bench” program is so much more than just a
bench press workout. It is a total body size and strength building system that
delivers solid predictable results every time. In fact I’ll go so far as to say that
when you follow the program to the letter it is impossible to not come out on the
other end bigger, stronger, and more muscular.
It all started back in the late 1990’s with blasting your bench press, then in the
early 2000’s we added to it by blasting your squat, and recently I created a
deadlift program to go along with the “Blast Your Bench” training system as
well.
So now the 3 major muscle-building power lifts have their own unique
specialization training program, and folks from all over the world are making
crazy muscle and strength gains as a result of implementing these highly effective
programs in their workouts. But I still get e-mails on a regular basis asking for a
bicep specialization program. After all what guy wouldn’t want a bigger set of
guns?
This is something I’ve pondered and wrestled in my mind for years. I knew my
website visitors and personal coaching students wanted me to create a “Blast
Your Biceps” program. And I knew that from my past experience that I could
help people get better results and pack on more muscle by following my unique
specialization workout programs then they could get on their own, or by
following the typical re-hashed and outdated programs that clutter most of the
books, magazines, and websites.
So why didn’t I create an arm specialization program before now? Because I

honestly didn’t feel that I was qualified enough to create such a program.
Not qualified you may ask? When I first told my friends and colleges about this
they were shocked to say the least…
“Lee, your website has been one of the top bodybuilding and fitness sites
for over a decade! Heck, you are one of the pioneers to the whole online
bodybuilding & fitness industry. How can you NOT be qualified to create
a program?”

While I could understand where my friends were coming from, my insecurities
about this project stemmed from my own personal integrity. I try to hold myself
to some pretty high standards. If you have followed along with my website or any
of my other training programs in the past, then you know that I’m a straight
shooter.
I won’t ever promote anything that I don’t stand behind and believe in 100%.
Every program and workout that’s on my website is something that I’ve
personally researched and that I believe in whole-heartedly. I wouldn’t be able to
sleep at night if I was promoting a junk BS program that didn’t deliver solid
results.
I have a personal motto that I like to follow in life and in my training business,
and that is to:
“Leave people better off then you found them”.
So whenever someone visits my website, watches one of my videos, or reads one

of my books (like you are doing right now), I want to leave them better off than
they were before. Even if it is just with a simple workout tip, a new perspective on
things, or re-enforcing the belief that they can achieve their personal muscle
building and fitness goals. I always want to leave them better than I found them.
And that’s why I’ve struggled with the idea of creating a “Blast Your Biceps”
program. You see with my own physique the arms, specifically the biceps, have
always been the most stubborn bodypart for me to develop. And I wondered:
“How could I ever help anyone build big arms when I have trouble
building big arms myself???”
Just look at the picture on the next page and you’ll see what I mean…

This picture was taken back when I was 17 years old and competing in my very
first bodybuilding competition. The 1995 Newfoundland Provincials.
My first bodybuilding contest. The 1995 Newfoundland Provincials.
I’m the guy in the middle with the skinny arms and imaginary lat syndrome…
If you look closely at that pic you can see that I had decent torso and leg
development, especially for a 17 year old. But look at those spaghetti noodle thin
arms. It seemed like no matter what I did my arms just would not respond like
the rest of my body.
Now while my arms have definitely improved considerably over the years. They
are still a weak and lagging bodypart for me, one that I have to constantly work
on to try and keep them in proportion with the rest of my body. And because of
this genetic flaw in my physique I kept thinking that I was not qualified enough to
write a specialization program about arm training. After all I hadn’t walked the
walk and built myself a set of killer 20 inch guns.
I kept putting this project off and never did create such an arm program. But I’ve
always been fascinated with studying different training methods, especially
anything that had to do with arm training in particular.

That’s the unique thing about how we as humans are hard wired, we are always
hungry and longing for what’s lacking or in short supply. So if your arms are
lacking then you’ll be searching for everything you can about arm training. And
that’s probably the very reason you are reading this book right now.
I was no different so I studied everything I could get my hands on; from the
Weider Principles, to Arnold’s high volume 20 set bombing routines, to Mike
Mentzer’s high intensity 1 set to failure Heavy Duty workouts, to Dorian Yates’
Blood & Guts routines, to Tom Platz’s ridiculously high rep squatting, to Louis
Simmons’ West Side Barbell powerlifting programs, to Matt Furey’s Combat
Conditioning, to Static Contraction, Dogg Crapp, Sandbag training, and at least a
dozen or more different things that I can’t even remember the name of right now.
If anything showed promise, I’d study it and test it out on myself as

well as my personal coaching students.
In addition to reading everything I could get my hands on, I’d talk to the guys I
knew from bodybuilding, powerlifting, and strongman competitions who had the
biggest arms. Everyone from local gym rats to seasoned national and
professional level athletes.
Now while I certainly learned a ton of valuable training tips, tricks, and
techniques from all my research and conversations. One thing that really stood
out in my mind, and was quite shocking, was that the guys with the best arm
development were more often then not the LEAST knowledgeable when it came
to effective arm training!
This sounds totally ridiculous doesn’t it? I mean how can someone have a
massive set of sleeve stretching pipes and not be knowledgeable when it comes to
effective arm training?

Genetics For Building Big Arms
Yes, that ugly “G” word that skinny hardgainers the world over hate to hear. But
it’s so true. Most of the guys you’ll see at your gym, on the bodybuilding stage, or
in the magazines who have huge arms, have them because they are genetically
gifted for big arms.
Now don’t get me wrong, these guys will certainly pay their dues in the gym by
training hard and heavy, but the main difference for them is that their arms will
respond like crazy to whatever training stimulation they receive. Unlike you and I
who have to bust our ass for every millimeter of muscle size we gain.
To show you a prime example of this, I remember several years ago when I was
competing at our local bodybuilding competition here in Newfoundland, Canada.
The bantamweight class winner, Scott Gillam, and myself were chatting back
stage, shooting the breeze, and talking about contest prep, working out, and all
the usual stuff that bodybuilders gab about backstage at a competition.
Scott had a crazy set of arms, I don’t know exactly what they measured, but they
looked bigger than my arms and I outweighed him by almost 40 pounds, and
that’s in ripped dehydrated contest shape!
I remember asking him;
“Scott, what in the world do you do for your arms? They look amazing,
heck they look as big as the heavyweight competitors arms!”
Scott then told me about his workouts and you know what, he didn’t even train
his arms directly! The only training stimulation they got was from doing his
upper body workouts for chest, shoulders, back, etc. He didn’t do a single arm
isolation exercise!
Scott went on a few years after that to win his class at the Canadian National
Bodybuilding Championships and no doubt those amazing arms of his helped
him claim the title.
Now I’m not saying that he didn’t work hard to get to the level he is at. Obviously
he paid his dues, busted his butt, and trained hard in the gym. However, as you
can see his training situation is a unique one and he is genetically gifted for
having big arms.
After that conversation with Scott backstage at the local bodybuilding

competition I started to notice that his particular situation was a common theme
among guys with genetically good arm development. Very often their arms take
over and do a lot of the work when it comes to the major compound pressing and
rowing exercises for the chest, back, and shoulders.

So for example, when a guy with huge arms does barbell rows for his back, his
biceps will usually perform a lot of the workload and he’ll end up getting more of
a muscle pump in his bis then his lats. The same applies when doing bench
presses for the chest, his triceps will take over and he’ll end up getting more of a
workout for his tris then his pecs.
In some cases this can even cause the arms to grow out of proportion to the
muscles of the torso. If you have ever seen a guy with a killer set of arms and a
thin chest or narrow back than this is most likely the case.
In my personal training situation this rarely happens, when I do rowing exercises

for the back, I feel it all throughout the back. The same with pressing exercises for
the chest, I feel it all throughout the chest. While this is great for building the
muscles of the torso, it’s not so great when trying to stimulate arm growth.
To take it to another level, very often guys with genetically weak arms even find it
hard to feel their arms working when doing arm isolation exercises. I know in my
early days of training when I would do bicep curls I’d feel the movement more in
my forearms than my biceps. And doing close grip bench presses, a tricep
movement, would only pump up my pecs and front delts. I found it very difficult
to get any appreciable muscle pump throughout my biceps and triceps.
Now picture the average beginner in the gym who desperately wants to build a
big set of arms. What’s he going to do? He’s going to follow what the genetically
gifted guys are doing, thinking that this is the best approach, and while this will
produce some results initially (any training is better then no training). It will
eventually lead him down the path of headaches, frustration, and maybe even to
quit working out all together because he is trying to play the same game, but he
was dealt a bad hand of cards in the genetics department.
We Need To Play By A Different Set Of Rules

Guys like you and I need to play by a different set of rules. Now while the gains
will come slower than they do for the genetically gifted folks, they will come if you
are persistent. Regardless of what level you are at now progress is always possible
when you train smart and follow a proven plan of action rather then simply trying
to wing it day by day.

SNAS – “Spaghetti Noodle Arm Syndrome”
If you can relate to what I’m talking about here then you may be suffering from a
case of SNAS “spaghetti noodle arm syndrome”. But don’t worry you are not
alone. I’ve been in your shoes before and I’m here to help. What I once
considered to be my genetic flaw and the reason why I should NOT write this
book, actually turned out to be the very reason that I HAD TO write this book.
Because of my piss poor genetics for building big arms and struggling year after
year in effort to add any appreciable size to my guns, I was forced to dig deep,
look outside the box, and come up with some unconventional arm training
methods. But now I can proudly say that I have finally discovered a cure for the
“spaghetti noodle arm syndrome”.
By using the training methods, tips, and tricks that I’m going to share with you
here in this book I’ve been able to take my scrawny thin arms and pack on several
inches of solid muscle mass to them so now I can actually fill out my shirt sleeves
with a decent set of muscular arms.
Granted they are still not mind-boggling pythons, but they are in proportion to
the rest of my body and I actually get comments from people now about how
muscular my arms look. Rather then the way it used to be a few years back when
people used to comment about how skinny my arms were.
My goal now is to share with you what I’ve learned so you can take this
information and use it to transform your own physique and pack on several
inches of solid muscular mass to your arms.
Let me tell you, it’s a great feeling to be able to wear a T-shirt with confidence and
have your arms fill out the sleeves. And who knows, if you follow this program to
the letter, then chances are you’ll even out grow your current wardrobe and have
the unique pleasure of going shopping for bigger shirts to match the size of your
growing arms.
So with that being said, the next step that I want you to take right now is to read
through the rest of this book and get a good general overview of the ideas,
training principles, theories, and workouts that you’ll be doing. Familiarize
yourself with all this stuff. Than jump right into the actual “Blast Your Biceps”
workout programs.

Start with Phase 1 and progress through all 3 unique training phases. Each one is
there for a reason and they all build on each other. If you follow and apply this
program, then you will come out on the other side bigger, stronger, and more
muscular. That I can guarantee you!
Once you complete the “Blast Your Biceps”

program please e-mail me and share your
results. There is nothing I love to hear more
then success stories from guys like you who
have followed my advice and have transformed
their physiques. So please make sure to write
me when you are finished the program.
all the best,

Lee Hayward
(Your Muscle Building Coach)
[email protected]

To Download The Complete Full Version Of
The “Blast Your Biceps” Program Just Visit:
http://www.BlastYourBiceps.com
To access the entire program and get access to

all the downloadable workout videos just visit:
http://www.BlastYourBiceps.com

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Blast Your Biceps

“How To Add 2 Inches Of Muscle To Your Arms In Just 8 Weeks!”

All Rights Reserved

Copyright © 2010 Lee Hayward All Rights Reserved. Page 2 www.LeeHayward.com

All Rights Reserved

Lee Hayward’s Total Fitness Bodybuilding

Published by Lee Hayward in Newfoundland, Canada.

A WORD OF CAUTION: DISCLAIMER

This book is for reference and informational purposes only and is no

Copyright © 2010 Lee Hayward All Rights Reserved. Page 3 www.LeeHayward.com

For over 10 years he has committed his life to helping

Lee’s Total Fitness Bodybuilding website has

Lee Hayward Whether your goal is to make a complete physique

Copyright © 2010 Lee Hayward All Rights Reserved. Page 4 www.LeeHayward.com

Chapter 1 - How The “Blast Your Biceps” Program Came To Be ......... 9

Genetics For Building Big Arms .........................................................................14

We Need To Play By A Different Set Of Rules .................................................... 15

SNAS – “Spaghetti Noodle Arm Syndrome” ......................................................16

Chapter 2 - The First Step Towards Bigger Arms...............................18

Your First Homework Exercise.......................................................................... 22

Chapter 3 - Stop Wasting Your Time With Artificial Workouts ........ 23

How To Make Your Workouts More Productive ............................................... 26

Real Strength Is 3D .............................................................................................27

“Hard-Core” Gyms verses “Powder Puff” Fitness Centers ................................ 28

What If I Run Out Of New Workouts? ...............................................................31

Blasting The Biceps From All Angles................................................................. 32

Positions Of Flexion ........................................................................................... 34

Mid-Range Power Exercises .......................................................................................34

Fully Stretched Exercises ............................................................................................34

Peaked Contraction Exercises.....................................................................................35

Copyright © 2010 Lee Hayward All Rights Reserved. Page 5 www.LeeHayward.com

Squats, Chins, & Dips......................................................................................... 36

The Top 18 Arm Isolation Exercises .................................................................. 38

Mass Building Mid-Range Bicep Exercises ....................................................... 38

Standing Barbell Curls ................................................................................................38

Standing Dumbbell Curls ............................................................................................ 41

Hammer Curls .............................................................................................................43

Mass Building Mid-Range Tricep Exercises...................................................... 45

Close Grip Bench Press ...............................................................................................45

Tricep Cable Push Downs............................................................................................ 47

Reverse Grip Smith Machine Bench Press .................................................................50

Fully Stretched Bicep Exercises ......................................................................... 52

90 Degree Angle Preacher Curls .................................................................................52

Myoatic Reflex .............................................................................................................53

Incline Bench Dumbbell Curls .................................................................................... 55

Low Pulley Cable Crossover Curls .............................................................................. 57

Fully Stretched Tricep Exercises........................................................................ 59

Decline Bench Skull Crushers .....................................................................................59

One Arm Overhead Dumbbell Extensions ................................................................. 61

Overhead Rope Tricep Extensions..............................................................................62

Peaked Contraction Bicep Exercises.................................................................. 63

Dumbbell Concentration Curls ...................................................................................63

Overhead Pull Down Cable Curls................................................................................65

Seated Low Pulley Concentration Curls .....................................................................66

Peaked Contraction Tricep Exercises .................................................................67

Reverse Grip Tricep Cable Pushdowns.......................................................................69