Glamor Muscle Friday

There is no better way to start off the weekend than by hitting the gym and getting a sick arm pump. When it comes to blasting biceps and triceps, CT Fletcher is an icon. His unconventional method of hitting arms every single workout for a year and half has lead him to be the proud owner of some 22 inch arms. If you watch a youtube video of his, you will hear his iconic line "I Command You To Grow" along with his Compton vernacular which may contain more curse words than some people have heard their entire life. 

So if you're looking to head down the path of voluminous arms with some veins sticking out of your biceps to give them a little more authority then here is the workout that you have been looking for:

Superset: Standing BB Curls (5 X 5) X Standing DB Hammer Curls (5 X 10)

• Go Heavy on the BB Curls!
• Don't swing on the Hammer Curls, control the weight

Straight Bar Push Downs (5 X 20)

• Make sure to lock out 

Superset: DB Concentration Curls (4 X 10) X BB Reverse Curls (4 X 15)

• Do the concentration curls seated with your elbow resting on the inside of your leg

Single Arm Cable Curls 3 X 10 (Double Drop Set)

• This means pick a weight and do 10 reps, drop the weight- do 10 reps, drop it one last time and do another 10
• Repeat for the other arm and that's one set right there

You will notice that only one tricep exercise was included in this workout. The reasoning behind this is that yesterday's Arnold chest workout should have exhausted your triceps quite a bit. If for some reason your triceps aren't that bad, go ahead and hit 3 burnout sets of dips at the end of this workout. 

LADIES

After a grueling week of workouts, your body is sure to be warn down. Make sure you are properly hydrating yourself along with putting good food in your body. If you have specific questions about nutrition you can always DM us on twitter @muscle_insider_ or send us an email at themuscleinsider@gmail.com

Today's workout is going to be an interval workout on the cardio machine of your choice or even outside (weather permitting). Whether you are running, biking, on the elliptical, etc. start off with 3 minutes at a very low resistance to get a little blood flow going. The workout will on last 20 minutes. It goes like this:

4 minutes high resistance

4 minutes low resistance

5 minutes high resistance

7 minutes low resistance

Finish with a good stretch after completing the workout. You get to choose what "high" or "low" means to you as far as resistance goes so make sure to challenge yourself. If your body is completely destroyed after this week than maybe take it a little easier, but make this workout worth your while. 

Everybody have a great Friday! I hope you are starting to see and feel results. Help spread the movement and #GetFit