Finally, the moment you’ve been waiting for! The mass building workout
plan consists of 4 weeks of differing workouts, with only one biceps and
triceps workout each week. After the fourth week is completed, the
workout cycle needs to be repeated.

Week 1: 
Biceps Warm-Up:
Standing Cable One-Arm Curl - 3 sets of 25, 20, 15 reps

Biceps & Brachialis:
Dumbbell Curl - 4 sets of 15, 12, 10, 8 reps
Cable Preacher Curl - 4 sets of 15, 12, 10, 8 reps
Dumbbell Cross Body Curl - 4 sets of 15, 12, 10, 8 reps

Triceps Warm-Up:
Standing Cable One-Arm Triceps Extension - 3 sets of 25, 20, 15 reps

Triceps:
Triceps Rope Pushdown - 4 sets of 15, 12, 10, 8 reps
Lying EZ-Bar Triceps Extension - 4 sets of 15, 12, 10, 8 reps
Incline Cable Triceps Extension - 4 sets of 15, 12, 10, 8 reps

Week 2: 

Biceps Warm-Up:
Lying High Cable Curl - 3 sets of 25, 20, 15 reps

Biceps & Brachialis:
EZ-Bar Curl - 4 sets of 15, 12, 10, 8 reps
Dumbbell Preacher Curl - 4 sets of 15, 12, 10, 8 reps
Dumbbell Cross Body Curl - 4 sets of 15, 12, 10, 8 reps

Triceps Warm-Up:
Lying Cable Triceps Extension - 3 sets of 25, 20, 15 reps

Triceps:
Triceps Bar Pushdown - 4 sets of 15, 12, 10, 8 reps
Seated EZ-Bar Triceps Extension - 4 sets of 15, 12, 10, 8 reps
Lying Dumbbell Triceps Extension - 4 sets of 15, 12, 10, 8 reps

Week 3: 

Biceps Warm-Up:
Standing Cable One-Arm Curl - 3 sets of 25, 20, 15 reps

Biceps & Brachialis:
Dumbbell Curl - 4 sets of 15, 12, 10, 8 reps
Machine Preacher Curl - 4 sets of 15, 12, 10, 8 reps
Dumbbell Cross Body Curl - 4 sets of 15, 12, 10, 8 reps

Triceps Warm-Up:
Standing Cable One-Arm Triceps Extension - 3 sets of 25, 20, 15 reps

Triceps:
Triceps Bar Reverse Pushdown - 4 sets of 15, 12, 10, 8 reps
Seated Dumbbell Triceps Extension - 4 sets of 15, 12, 10, 8 reps
Lying EZ-Bar Triceps Extension - 4 sets of 15, 12, 10, 8 reps

Week 4: 

Biceps Warm-Up:
Lying High Cable Curl - 3 sets of 25, 20, 15 reps

Biceps & Brachialis:
EZ-Bar Curl - 4 sets of 15, 12, 10, 8 reps
Dumbbell Preacher Curl - 4 sets of 15, 12, 10, 8 reps
Dumbbell Cross Body Curl - 4 sets of 15, 12, 10, 8 reps

Triceps Warm-Up:
Lying Cable Triceps Extension - 3 sets of 25, 20, 15 reps

First, get a doctor recommendation before working out.  If what he or she says doesn’t jive with what I say here, don’t do what I say.
__________________

Eat most carbs in the morning.  No soft stuff… usually just oatmeal and eggs.

Have a snack every 2-3 hours.  2.5 seemed best for me.

Drink cold water all the time.

Eat a carb and protein meal 90 min before resistance workout. Drink 16-24 oz water 1 hour before and up to workout. Weight workout should be 40-50 min and intense.  No more than 2 min rest between sets.

If you drink coffee, stop drinking so much of it.  It decreases the effectiveness of fat burners when you actually do take them before a workout (body tolerance).  I could tell you about a study, but it would take too long.  Go off of caffeine for about three weeks to a month and then take fat burners only when you have already reduced bodyfat via the better diet.

If only doing cardio, eat a solid food meal (lower in carbs) 2 hours before cardio.  Drink water.  Take caffeine (if you can tolerate it) 30-40 min before cardio.  Drink water all during cardio.  Wait 20-30 min after cardio before eating.  This allows body to burn more fat.

Taper carbs off at night.  Increase whole proteins (chicken, steak, fish).  Eat raw veggies.  No dressings.

Last meal should be 60-90 min before sleep.  Take ZMA capsules 15 min before bed.  Take glutamine before bed (helps muscle repair, can help with growth hormone release).

SLEEP 8 hours per night.  Not getting enough sleep increases cortisol in body, so it will be difficult to lose more fat and get shredded.

First, get a doctor recommendation before working out.  If what he or she says doesn’t jive with what I say here, don’t do what I say.
__________________

Eat most carbs in the morning.  No soft stuff… usually just oatmeal and eggs.

Have a snack every 2-3 hours.  2.5 seemed best for me.

Drink cold water all the time.

Eat a carb and protein meal 90 min before resistance workout. Drink 16-24 oz water 1 hour before and up to workout. Weight workout should be 40-50 min and intense.  No more than 2 min rest between sets.

If you drink coffee, stop drinking so much of it.  It decreases the effectiveness of fat burners when you actually do take them before a workout (body tolerance).  I could tell you about a study, but it would take too long.  Go off of caffeine for about three weeks to a month and then take fat burners only when you have already reduced bodyfat via the better diet.

If only doing cardio, eat a solid food meal (lower in carbs) 2 hours before cardio.  Drink water.  Take caffeine (if you can tolerate it) 30-40 min before cardio.  Drink water all during cardio.  Wait 20-30 min after cardio before eating.  This allows body to burn more fat.

Taper carbs off at night.  Increase whole proteins (chicken, steak, fish).  Eat raw veggies.  No dressings.

Last meal should be 60-90 min before sleep.  Take ZMA capsules 15 min before bed.  Take glutamine before bed (helps muscle repair, can help with growth hormone release).

SLEEP 8 hours per night.  Not getting enough sleep increases cortisol in body, so it will be difficult to lose more fat and get shredded.

First, get a doctor recommendation before working out.  If what he or she says doesn’t jive with what I say here, don’t do what I say.
__________________

Eat most carbs in the morning.  No soft stuff… usually just oatmeal and eggs.

Have a snack every 2-3 hours.  2.5 seemed best for me.

Drink cold water all the time.

Eat a carb and protein meal 90 min before resistance workout. Drink 16-24 oz water 1 hour before and up to workout. Weight workout should be 40-50 min and intense.  No more than 2 min rest between sets.

If you drink coffee, stop drinking so much of it.  It decreases the effectiveness of fat burners when you actually do take them before a workout (body tolerance).  I could tell you about a study, but it would take too long.  Go off of caffeine for about three weeks to a month and then take fat burners only when you have already reduced bodyfat via the better diet.

If only doing cardio, eat a solid food meal (lower in carbs) 2 hours before cardio.  Drink water.  Take caffeine (if you can tolerate it) 30-40 min before cardio.  Drink water all during cardio.  Wait 20-30 min after cardio before eating.  This allows body to burn more fat.

Taper carbs off at night.  Increase whole proteins (chicken, steak, fish).  Eat raw veggies.  No dressings.

Last meal should be 60-90 min before sleep.  Take ZMA capsules 15 min before bed.  Take glutamine before bed (helps muscle repair, can help with growth hormone release).

SLEEP 8 hours per night.  Not getting enough sleep increases cortisol in body, so it will be difficult to lose more fat and get shredded.

First, get a doctor recommendation before working out.  If what he or she says doesn’t jive with what I say here, don’t do what I say.
__________________

Eat most carbs in the morning.  No soft stuff… usually just oatmeal and eggs.

Have a snack every 2-3 hours.  2.5 seemed best for me.

Drink cold water all the time.

Eat a carb and protein meal 90 min before resistance workout. Drink 16-24 oz water 1 hour before and up to workout. Weight workout should be 40-50 min and intense.  No more than 2 min rest between sets.

If you drink coffee, stop drinking so much of it.  It decreases the effectiveness of fat burners when you actually do take them before a workout (body tolerance).  I could tell you about a study, but it would take too long.  Go off of caffeine for about three weeks to a month and then take fat burners only when you have already reduced bodyfat via the better diet.

If only doing cardio, eat a solid food meal (lower in carbs) 2 hours before cardio.  Drink water.  Take caffeine (if you can tolerate it) 30-40 min before cardio.  Drink water all during cardio.  Wait 20-30 min after cardio before eating.  This allows body to burn more fat.

Taper carbs off at night.  Increase whole proteins (chicken, steak, fish).  Eat raw veggies.  No dressings.

Last meal should be 60-90 min before sleep.  Take ZMA capsules 15 min before bed.  Take glutamine before bed (helps muscle repair, can help with growth hormone release).

SLEEP 8 hours per night.  Not getting enough sleep increases cortisol in body, so it will be difficult to lose more fat and get shredded.