I Want BIGGER Arms - Throw in some Heavy Lifting

If you're arms have stopped responding to the typical three sets of 10 rep Curls protocol, start adding some heavy weights. Try Steve's workout from this morning and tell me your forearms, lats and biceps aren't screaming when you try to pount to the pretty girl over the road ;)

• 3 x 'slow' Chin Ups (lower for 4 seconds - just perform the 4 second eccentric and jump back up if you can't perform for chin ups *yet*)
  
• 5 x One Arm Dumbbell Rows
  
• 5 x Seated Dumbbel Curls
  

Here's the trick - REST only 30 seconds and repeat the entire circuit another TWO TIMES SAME WEIGHT!

Keep the rest down and weight up to force out every muscle fibre in your arms into a state of shredded growth!

Happy training. SS