Recommended Workout Diet

How to Start the Recommended Workout Diet

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This arm program is for advanced weightlifters only!

Steps

1. Eat a meal 1 hour before workout your workout; 1 cup oatmeal, 1 chopped apple and three whole eggs (cook with the oatmeal). Add two tablespoons of honey and cook in 1 and half cups of apple juice.
   
2. Have one half cup of raisins 20 minutes before the workout.
   
3. Prepare a big water bottle(500ml) with orange juice in it and 25 grams of whey protein; sip on this during the whole workout.
   
4. Warm up with 7 minutes of jogging. Curl your arm up and squeeze like a bicep curl and push down as if you were working your triceps.
   
5. Do one set of as many Parallel Tricep dips as possible.
   
6. Go to the chinning bar and do as many pullups as possible.
   
7. Go between two benches and do as many bench dips as you can.
   
8. Go to the lat pulldown and do as many as you can.
   
9. Rest for one minute and do two sets of 21 Tricep pushdowns supersetted with two sets of 21 overhead tricep extensions.
   
10. Do one set of 21 barbell curls supersetted with as many concentration curls as possible.
    

Tips

• Parallel Tricep dips: keep body straight come down until biceps hit forearms and lockout at the top and squeeze triceps.
  
• Pull ups: take a under handed grip with hands about 10 inches apart, curl your self up until you eyes meet the bar only come down a little pass 90 degrees with your arms.
  
• Bench dips: make sure you go all the way down until your butt hit the ground and lockout at the top Squeeze your triceps
  
• Lat pulldowns: same as pull ups under handed grip 10 inches apart ,now keep your arms out in front of you so your triceps are parallel to the floor and a 90 degree angle to your body (the same as resting your elbow on a table) keep your arms in this position and curl the lat bar down toward the top of your head until it hit the top of your forehead.
  
• Tricep pushdowns use lat pulldown bar(long bar) take a wide underhand grip do 7 reps move the hand in a little and take a overhand grip and do 7 reps move the hand close together and do 7 reps overhanded move on to barbell over head extentions and do the same 7 underhanded wide grip ,move hands in a little overhanded 7 reps , close together 7 reps.
  
• Barbell curl: take a narrow grip underhanded start from the top of the movement and do 7 rep only coming down to the top of the rip cage and coming up to touch your collar bone, continue by taking a underhanded mid grip starting from the top of the rip cage down to legs, continue by taking a wide overhanded(reverse) grip and doing 7 reps through the full movement. Know go grab two light dumbbells and a incline bench place yourself on the incline bench chest first so your chest is at the very top of the bench let you arms hang down over the top of the bench and do 7 curls but only coming up half way do a other 7 reps but only coming down half way and another 7 reps doing the whole movement.
  

Related wikiHows

• How to Warm up for Weight Lifting Exercises
  
• How to Strengthen Your Pitching Arm
  

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