WachOutNow
11-27-05, 09:22 AM
got this from Muscle Fitness a while ago but never had 5 hours to spare to tried it. Don't have the link to the article anymore but you can probably find it if you do a search for it on their site. If anybody tries it, let me know how it works out for you:
The 1-Inch-in-a-Day Arm Routine
Time* Exercise Sets Reps
0 Standing Barbell Curl 3 8
-- superset with --
Seated Two-Hand Overhead Dumbbell Extension** 3 8
20 Seated Alternating Dumbbell Curl 2 12
-- superset with --
Two-Arm Dumbbell Kickback 2 12
40 "Crazy 6's" Barbell Curl*** 1 6
-- superset with --
"Crazy 6's" Lying Barbell French Press 1 6
Repeat this every hour for five hours total.
Rest 90 seconds between supersets.
* Time refers to the part of each hour the listed
exercises are performed. For instance, "0" could be 2
p.m., "20" would be 2:20 p.m. and "40" would be 2:40
p.m.
** Use a low-back bench or chair if you have one;
otherwise sit at the end of a flat bench.
*** Crazy 6's use a six-second positive and six-second
negative for six reps (total of 72 seconds of tension
on the muscles).
Nutritional Support
As for the eating plan we followed during our insane
five-hour, 60-set workout, it was just as crazy. We
ate once per hour, and these were our five meals:
Meal 1: 1 banana, plus mix together: 8 oz. ground
turkey, white rice, garlic-basil tomato sauce and your
choice of spices
Meal 2: Same as Meal 1
Meal 3: 4 hard-boiled egg whites + 1 banana
Meal 4: 6 oz. fat-free cottage cheese mixed with your
choice of fruit
Meal 5: 40 g whey protein + 6 fat-free Oreo cookies (a
reward for the effort!)
The 1-Inch-in-a-Day Arm Routine
Time* Exercise Sets Reps
0 Standing Barbell Curl 3 8
-- superset with --
Seated Two-Hand Overhead Dumbbell Extension** 3 8
20 Seated Alternating Dumbbell Curl 2 12
-- superset with --
Two-Arm Dumbbell Kickback 2 12
40 "Crazy 6's" Barbell Curl*** 1 6
-- superset with --
"Crazy 6's" Lying Barbell French Press 1 6
Repeat this every hour for five hours total.
Rest 90 seconds between supersets.
* Time refers to the part of each hour the listed
exercises are performed. For instance, "0" could be 2
p.m., "20" would be 2:20 p.m. and "40" would be 2:40
p.m.
** Use a low-back bench or chair if you have one;
otherwise sit at the end of a flat bench.
*** Crazy 6's use a six-second positive and six-second
negative for six reps (total of 72 seconds of tension
on the muscles).
Nutritional Support
As for the eating plan we followed during our insane
five-hour, 60-set workout, it was just as crazy. We
ate once per hour, and these were our five meals:
Meal 1: 1 banana, plus mix together: 8 oz. ground
turkey, white rice, garlic-basil tomato sauce and your
choice of spices
Meal 2: Same as Meal 1
Meal 3: 4 hard-boiled egg whites + 1 banana
Meal 4: 6 oz. fat-free cottage cheese mixed with your
choice of fruit
Meal 5: 40 g whey protein + 6 fat-free Oreo cookies (a
reward for the effort!)