Grow Your Arms Fast

Professional bodybuilder Eslam Kanawati knows the importance of having big arms in the industry and strongly believes that working your arms once every five days on different routines work best for the most effective arm growth and definition.

With this in mind he splits his arm workout into two sessions. On the first workout he will use heavy weights with lower repetitions and on the second workout he will increase the volume and push less weight yet higher reps. He also implements supersets on the second workout to help tone his arms and increase the volume of blood flow that goes into his arms.

WORKOUT 1 - Heavy Session Training

TRICEPS

• 1. Tricep pushdowns on the cable: 3 sets 12,10,8 reps increasing the weight each time.
  
• 2. Close grip bench press on the smith machine: 3 sets 12,10,8 reps increasing the weight each time.
  
• 3. Tricep dip machine: 3 sets 12,10,8 reps increasing the weight each time.
  

BICEPS

• Alternating DB curl: 3 sets 12,10,8 reps increasing the weight each time.
  
• EZ barbell curls: 3 sets 12,10,8 reps increasing the weight each time.
  
• DB preacher curls: 3 sets 12,10,8 reps increasing the weight each time.
  

WORKOUT 2 - High Volume Arm Training

• Cable curls with straight bar: 4 sets 25,20,16, 12 reps increasing the weight each time supersetted with
• Cable extensions with the V bar for triceps: 4 sets 25,20,16, 12 reps increasing the weight each time

• Rope cable hammer curls: 4 sets 25,20,16, 12 reps increasing the weight each time supersetted with
• Rope overhead extensions: 4 sets 25,20,16, 12 reps increasing the weight each time

• Machine preacher curls: 4 sets 25,20,16, 12 reps increasing the weight each time supersetted with
• Machine triceps extensions 4 sets 25,20,16, 12 reps increasing the weight each time

SUPPLEMENTATION

Eslam likes to use Possessed during workouts for energy, LA Whey protein after the workout for the needed protein and recovery and a serving of 311 BCAAs post training and before sleep.
When competing for a contest he also takes Fat Stripper to attack stubborn fat.

TIPS
"Stay to consistent and use a weight you a comfortable with to ensure the exercise is correct otherwise your valuable efforts will not be fulfilled to the maximum potential".