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TOTAL BODY
TOTAL BODY
WORKBOOK
4–WEEK
EXERCISE
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www.menshealth.com | TOTAL BODY WORKBOOK 3 MEN’S HEALTH
TOTAL BODY
WORKBOOK
Chapter One: The Arms
Editor’s note: This is the first in a series of chapters that will teach you how
to build the body you want, one muscle group at a time.
GOALS
Beginner: Accustom your
body to exercise and increase
the strength in your arms.
Brachialis
Forearm
flexors
Brachio-
radialis
Advanced beginner and
intermediate: Start to devel-
op visibly muscular arms.
Advanced: Create arms like
a superhero’s.
Biceps
gym, look around. How
many of the guys are trying to
build bigger arms? Lots of them,
right? Few of them, unfortunately,
are going to succeed.
“Most guys’ workouts won’t in-
crease the size of their arms,” says
David Pearson, Ph.D., of Ball State Uni-
versity. Many men just work until they
can’t lift their arms anymore, which
forces in enough blood to create a great
“pump”but does nothing to add beef.
The only way to do that? “Lift heavier
weights with good form,”Pearson says.
This four-part plan will take you
from beginner to iron man, as you
work with increasingly heavier
weights on different exercises,
using shifting sets and repetitions.
Result: real muscle growth for as
long as you want it.
—Lou Schuler
Triceps
Forearm
extensors
MEN’S HEALTH 4 TOTAL BODY WORKBOOK | www.menshealth.com
N EXT TIME you’re in the
Illustrations: Sam Sisco; icons: Jim Nuttle
 
Total Body Workbook
BEGINNER
Frequency: Do these exercises as part of a total-body
weight workout three times a week.
Rest: 1 minute between exercises
Progress: Increase weights each week, shooting for in-
creases of 2 1 2 to 5 pounds at a time.
How long: Follow this program for your first 4 to 8 weeks
of exercise, or your first few weeks after returning from a
break. When you stop making strength gains, you’re ready
for the Advanced Beginner program.
ADVANCED BEGINNER
Frequency: Do these exercises as part of a total-body
weight workout three times a week.
Technique: Increase weights by 2 1 2 to 5 pounds for
each set.
Rest: 2 minutes between sets
Progress: Start each week using your heaviest weight
from the week before.
Variety: After 3 or 4 weeks, go back to the Beginner
exercises, but use the guidelines above.
How long: When your strength and muscle size stop
improving, or when you have the time and energy to
do more exercises, move to the next level.
BARBELL BICEPS CURL
Sets: 1 Repetitions: 12–15
DUMBBELL CURL (BICEPS)
Sets: 3 Repetitions: 12, 10, 8
BAD FORM
Stand in front of a mirror with your
arms straight down at your sides,
palms facing forward. Note that
your hands aren’t directly under your shoulders;
they’re a few inches out to the sides. This is
called your carrying angle, and it’s the most
comfortable and natural position for your hands
when you perform biceps curls.
FRENCH PRESS (TRICEPS)
Sets: 3 Repetitions: 12, 10, 8
TRICEPS PUSHDOWN
Sets: 1 Repetiti o ns: 12–15
BAD FORM
www.menshealth.com | TOTAL BODY WORKBOOK 5 MEN’S HEALTH
KEY INFO