AS YOU ALL KNOW, IT WAS MY MAGNIFICENT OBSESSION TO OBTAIN 22" ARMS. SO WHAT DID I DO?

I trained them mothafuckas everyday for 2 years! End result? I now have 22" arms!... Relatively speaking in terms of the rest of the major body parts, arms are a small muscle group. Being a small muscle group, they recover faster than larger muscle groups. That's why myself and many others were able to train them directly every day and still receive major gains... Think about it, besides curls and triceps extensions, you are still training them mothafuckas everyday while hitting other body parts Every pressing movement like bench press, shoulder press etc, you are training your triceps And with pulling movements: lat pull downs, upright rows, seated rows, deadlifts, you are training your biceps and forearms... So I don't want to hear about over doing it when it comes to training arms!!!

ANOTHER VERY IMPORTANT ELEMENT IN BUILDING YOUR BODY AND BECOMING A SIDEWALK CRACKING MOTHAFUCKA IS THAT MINDMUSCLE CONNECTION
Talk to your arms! Look at your arms! Command them mothafuckas to grow!!! You are the boss of your body!... You control what happens to your physique!... You control that iron, don't let the iron control you!... People look at me like I'm crazy sometimes, but guess what? I got 22's!!!. This program that I wrote here is a guide What I want you to do is exactly how I laid it out for you... Once you have it down, you can start modifying it... Mix and match movements throughout the week... But it is important for you to do this exactly how I laid it out so you can know how you are supposed to feel after training arms... If you feel like you can keep going at the end of your arm session, you need to do fuckin more!!!

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MOVEMENT 1: WARM UP
4 sets of dips supersetted with false grip pull-ups / max reps on each.

MOVEMENT 2: DUMBBELL PREACHER CURLS (Single arm)

Set 1: 50lbs x 10 reps Set 2: 70lbs x 10 reps Set 3: 90lbs x Max reps Set 4: 100lbs x Max reps Set 5: 70lbs burnout

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MOVEMENT 3: SKULL CRUSHERS

Use an easy curl bar. I usually throw a 45lb plate on each side. Without a partner do 10 reps, then rest for approximately 10 seconds. Then repeat. Do this no less than 5 sets or 50 reps. But don't stop there, continue until you can'tget more than 5 or 6 reps at a time.

MOVEMENT 4: T CURLS (with dumbbells)

*A CT FLETCHER EXCLUSIVE
Do this on an Incline bench.. Arms out to the side as if you are doing a side ways hammer curl.. Palms out, thumbs facing the ceiling.. You don't need a lot of weight with this, because it is a specialty movement and this is for ne tuning.. Do the curls slow and controlled, do not rush through this.. Set 1: 30lbs (each DB) X 20 reps Set 2: 35lbs X 20 reps Set 3: 40lbs X 20 reps Set 4: 40lbs X 15 reps Set 5: 35lbs X20 reps Set 6 30lbs X 30 reps

"MY SON, BIG MIKE RASHID, BEING ALPHA AS FUCK COMMANDING THEM MUTHAFUCKIN ARMS TO GROW GOD DAMMIT!!!"

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MOVEMENT 5: DUMBBELL SKULL CRUSHERS

Take 5 sets of dumbbells and place them on the oor in order from lightest to heaviest. Lay down on your back between them. Get 20 reps on each set of dumbbells with no break. Perform all the way up to the heaviest, then go back down to the lightest for a total of 200 reps!

MOVEMENT 6: BARBELL CURLS

Set up 3 separate barbells... my weight is typically 85lbs, 105lbs and 135lbs. Start with the lightest weight for 10 reps, then next barbell for 10 reps, then the heaviest weight for 10 reps. After that, no break! (5-10 seconds max if needed). Go back to the lightest weight and repeat. Do this 3 times for a total of 90 reps.

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and

MOVEMENT 7/8: CABLE TRICEP EXTENSIONS & CABLE CURLS

5 sets of cable tricep extensions supersetted with bicep curls. Do 20 reps each! The Only break you'll get will be from 60 to 90 seconds maximum after the curls.

I Command you to Grow!

BICEPS/ARM DAY WITH C.T. FLETCHER

NEXT STOP: MT BICEPIUS

BICEPS WORKOUT WITH C.T. FLETCHER

LEGAL DISCLAIMER
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