I like that
Oh
give me three more I like that
hi I'm Lee Haney seven times were a
bodybuilding champion mr. Olympia and
also star of ESPN's Lehane's
Championship workout
I received thousands of letters from my
fans all over the world of course and
concerning how to go about developing
different body parts and one of the most
popular questions have been how to build
arms and as you see I am armed and
extremely dangerous enough talk amateurs
let's move right into barbell curls
which will be hitting both heads of the
biceps let's get busy consult your
physician before you start exercising
with lean back
follow the exercises carefully exercise
at your own pace start with very light
weights if you feel any strain stop
immediately and consult your physician
this is excellent for billing mass and
also adding quality to the head of the
bicep that's not like there's nothing
like having a 45 inch on but you never
get jobs too big okay alright you're
going in a row be polite and you're
already back up come on now but yeah
come on let's do it
please control squeeze and notice that
the bottom we're not fully extending the
joint we keep that slightly bent because
you always want to make sure that the
muscle is involved in the movement but
for safety reasons that's the way to do
it
wanna get in at least six to eight reps
yes beautiful
yes steadfast mine come on alright just
said Pete come on alright come on let's
go baby easier way
very do this that's great farm P very
good that's what it's all about
now the first two to three sets should
be fairly straight you're gonna cheat a
okay make sure you do it during your
last last two to three reps during your
last two to three second last two sets
not three last two here we go come on
yeah I'm gonna go play yeah let's go up
no you're not die nickeled I knew it
let's go buy that ad I'm gonna do it
let's do it right all the boys are
already warmed up like they're doing on
the handle it's not necessary
what's the advantage of this type of
training you already have a little bit
of a pump in the bicep front of the rack
it don't take this much time to work the
muscle it's already partially worn we're
already getting a good pump alright step
come on let's step it up a notch legs
yeah we're not even sweat here let's go
into the muscle get into the muscle Oh
baby let's go
come on either way yes I like that yes
yes good yeah
great I'm with you come on give me two
more Pig
come on yeah I'm squeezed out yeah great
let me off daddy come on baby yeah yeah
alright come on
oh yeah that's good good notice Pete
went for at least two more rounds there
which is a-okay and honour to stimulate
a little extra growth into the bottom
but you want to make sure you keep that
back safe you'll want to snap and jerk
too much because you can injure the
lower back you know that in your
profession right you eat all right baby
let's rock and roll with another set you
Kelly I mean if everybody would just a
little more attention to their form and
a little less attention time that way to
using they would avoid all except
receipt now we're using a heavy weight
but would use a control exactly am i
throwing away a link between the two do
it on the head link oh come on now let's
see how it's done let's see how it's
done now yeah yeah all right yes yeah
things look like veins and horrible man
come on let's see beautiful
come on that's another one another
beautiful all right yeah
I think we got our message across next
I'm gonna be using another variation of
barbell curls but this time we're gonna
be using the EZ curl bar and as you'll
see it is not that easy afterwards we're
gonna go right into preacher curl you
better say your friends here we go wide
grip Chris just as excellent for healing
and hitting the arm over all pairs of
the bicep - okay
we're gonna come up flex the bicep at
the top removing come down and control
weight and as you come down playing
always keep the the arms slightly bent
you see here I'm not fully extending on
I'm keeping them slightly bent so that
the muscle will always be involved okay
four sets six to eight reps
one two yeah
three four yeah six right you notice how
where the control is you come to the
time you squeeze the heads of the
buy/sell by doing so in standing control
one rep equals two and that's what we
want to achieve
oh whoa give it go baby upset all right
great
that's it Frank
great
very good form very good form that's
what it's all about
squeeze a little bit more the top front
great that's it baby tell you what fine
listen let's increase the way to move
let's add another half a 10 pyramid
sound like a million pounds clinging
together it's right baby
got a combination of quality and
quantity that equals mass yeah just
quite a movement here exactly you know
Frank ads are given with a champion here
well say I was trying to really start up
a conversation okay between these yes
yes I like that critic company you know
I like that we're all right I like that
I like a guy with with you know I like
that come on baby yeah come on it's good
yeah come on all right
come on baby good yeah yes it's great
come on Frank
yeah come on squeeze it yeah all right
I'll tell you what let's pump up the
bargainable okay let's add another
pretty luxury you know I love that the
slabs have a lot of talent I like that
come on that man hey that's what you
know yeah
all right you're set baby you think you
want that Frank away all right let's
knock out this last step know you're a
tough dude I like that I'm really
checking you out
I see why sure to sit in front of this
screen so long let's go
it's a shame you're gonna have to end
with a terrible accident today Frank
come on yeah I'm winter baby let's get
two or three more yeah come on
come on give me one more plane yeah
come on Oh super oh that's good come on
that's great Frank I like that I will
get a prize my seat next to me it was so
moving got it
let's go baby tell you what Frank let's
move next to our preachers okay if this
shit is there and exercise to help get
one through to have it this is it these
are killer tell you what Frank okay
we're gonna pump out set it out keep
them a spot watch me real close so if I
make go down any time let's go baby yeah
yeah Ajay the contractile muscle all the
way all right that's the great thing
about the cable continues our tension me
in place on the bike rack so you're
working the arm all the way through you
squeeze at the top you fight the
negative on the way back I notice you're
not bring it all the way down see one up
a little bit bent again that's right so
you want to make sure that the stress is
in place on the muscle and not to join a
person inside might see by doing so I'm
able to bring the inner here's a device
I've been before
yes mr. Legrand I'm here
it's right there the grill oh great all
right just said Frank seems you made it
off you're a tough dude you know that I
keep figured Rome I'd see why I surely
be sitting in front of the TV so much
come on yeah yeah come up okay Frank and
the way up squeeze squeeze squeeze
squeeze don't relax okay don't relax at
the top squeeze squeeze that's it
squeeze squeeze squeeze squeeze
that's good squeeze squeeze as you're
coming in stay tense stay tense stay
tense give me one more all right
that's great okay you notice the
difference on the way up and what was
having that earth
I lost tension there you want to
maintain that kick get up really burn to
hear that bison what are you coming up
with it but don't allow it to relax here
okay all right baby I'm gonna pump up
the volume a little bit more here
already
watch me Frank watch me oh let's go baby
you and I yeah what these guys standing
when you're helping you push the plate
up like they're doing I think that's
what hey Frank don't be driving
everybody now you know this is right
near your paint man
they should have spray some of water my
father died oh yeah yeah a little more
oil for Ally
oh come on Frank come with me now baby
come on spot me give me three more
friends that's good
no Frank not their hips without a hand
Griffin let's go right home
oh now we're gonna be doing barbell and
preacher curls and what we'll be using
at the end of each set is gonna be force
rel and I also make sure you got a good
training partner in order to help you
squeeze out those extra three to four
repetitions all right we'll get rolling
are we ready to go I'm ready all right
we're gonna stop in for lighter weight
then we're gonna work our way up now
first two sets just warming up so the
force rep really began to kick in during
the last three and four set okay third
in the fourth six here we go get
ourselves ready for the brutality like
they warm them up first
yeah warming up with 95 pounds oh yeah
yeah yeah yeah this is the excellent way
to shop the extra growth into the muscle
is when you when you hit a plateau in
your training you get a superset
excellent here we go getting a good
warm-up the first two sets here we go
come up yeah all right always in control
even when you're doing for strep always
in control
come on squeeze them at the top okay now
I'm using the EZ curl and you've got the
straight bar with the difference exactly
well the difference is that you know by
using the either care of all your
sometimes able to hit water in a head of
the bicep wears a string ball I would
hit both sides oh here we go okay let's
add another another Tina
we understand the profit volume it was
always just using different variation
from time to time because the EZ curl
bar can help save you kept saved before
a lot of us have tendonitis in the floor
knees the curl bar helps alleviate some
of that Oh a minute now oh wow serious
gonna cheat a little tool alright but
you but you can but you still make
maximizes you go together
Oh beautiful living are you oh I'm just
hungry
oh nice beautiful oh I gotta follow that
let's go let's go a little wider grip
come on come on a lot of you ladies out
you think well I can't train them for
gas please don't be miss mr. Louie does
not matter all it takes is little does
little more come on come on come on give
me three more yeah
come on always in control yeah keep the
elbows slightly bet yeah
all right here got nice that it would go
well the killer wasn't Hey this is hot
you know I wish Oh merci merci
oh here we go here we go come on
either way yeah okay Rebecca you little
buy me more but I was going into it
don't really get to arts fat tell you
what were you doing at a cheap you the
back go to back into it that's it come
on goat it back to dime you go there
little slightly back come on don't spray
the arm down at the bottom girl come on
give me through
oh yeah
all right that's it tell you what now
let's move on the preacher curls on the
cave with you okay okay come on smoke
smoke on 560 pounds good that's great
that's good for the warm-up here we go
rocket is rolling yeah we're onto a
little more of an isolated here thing
with you baby in here yeah good come on
come on come with me all the way an
excellent with it lean really shocked at
the head oh no our doll you boy come on
I'm gonna have some arms after this hits
my doesn't it come on yeah you can't go
anywhere when you're on the go mom I'm
with you come on squeeze out always
thinkin total does movement especially
when doing these armors already tired
you got a real temple at this one that
we don't snap our jerk to join come on
good MA you mean one more level yeah
good good all right now we're gonna try
set by self which is the awesome way for
bringing about some extra growth and
really bringing up the head at all
are we ready P I'm ready let's go let's
rock'n'roll we're gonna start first with
barbell curls using this kind of easy
curveball which is great for alleviating
some of the stress being placed upon the
wrist okay we're gonna start with a
lighter weight and work our way up
are we ready P do it Lee do it right
baby yes I notice you like a little bit
of white advice as well right I'm able
to bring more the head into play by
doing so if you want to work from skiers
of the bicep both heads yes I feel great
warming them up we're coming up and
we're squeezing at the top squeeze you
wanna try to get in at least eight to
ten round yes come on yeah sorry okay
now we're gonna go into alternate
dumbbell curls here we go oh
starting with forty pounds first I said
it's so rough in the fact that you're
not giving getting a lot of rest in
between sets so it's for the amount of
weight that you're gonna be using it's
gonna be very little yeah I notice you
lean a little bit from side to side is
that to bring the bicep and straight
line with the dumbbell yeah you want to
try to keep it straight ahead bring the
palm straight out in front of y'all
straight over the the head of the bicep
you want to squeeze it at the top yes
yes something we're just warming up man
yes all right okay clapping now we're
gonna go into lying cable curls which is
another excellent exercise to really
bring in bringing in the head of the
bicep we're not gonna use a lot of
weight under Section size evil okay this
is why I know a lot of them people
training in different gyms is seen from
time to time and one yeah exactly what
is going on there so we get to show you
this shot okay here we go okay that's a
pretty exercise then no you look good
real pretty man real looks about a
little scare pretty isn't that nice
haven't you have a way of saying things
don't they pretty much
I'll make you eat your words I hope I
get up no man you only think of the
other thing you see you like are you
talking ugly ugly Oh watching me pee
come on give me come on pay you got it
man come on pop me I'm not your skull
steady no my : looking out for Hill well
let's go
good yes come on Rama
all right all right here the come up see
well that's the thing about you joke all
right you watch standing up looking like
I'm Superman I need us to find it - come
on let's go yeah come on yeah I like
that really squeezing the hairs off come
on yeah come on yeah that's good good
squeezy squeezy that's what you think
I'm gonna catch you waiting to show it
off it is hot in a dumbell girl who's
gonna hurt feet of Italian let's go home
come on
it's bill yeah come on all right later
dumbbell curls next out on the jump bell
curl
come on get him oh you were right okay
as you see Peters is twisting the
dumbbells in that is called super nation
by doing so he's able to to a split
between the bicep head and the tricep
separate the two to give you a fantastic
awesome look come on screaming come on
squeeze it at the top Oh getting rocks i
didn'ti rear ah I see gonna I figure
your stuff busting my charm on about now
yeah come on baby yeah it's okay to
cheat every night especially when doing
these that's wrong baby no right not to
much cheap I want to make sure you keep
the lower back safe which you know
that's your specialty that fact let's go
baby I'm with you I'm not gonna treat
you like you treat me
stop checking roll down come on yeah
come on ain't ya
these are excellent for really bringing
out the the hands of the boxer you know
we hit mass with barbell curls then we
hit quality with dumbbell curls now
we're working on the head of the bicep
through the combination of three come on
feet come on that hold on the bottom
your hero on the pan now really start
the foam I run out of side of the bow
mad doctor come on Pete yeah give me two
more baby come on yes come on baby oh
all right Pete I really really don't
want to do any more of this but you know
sake of my job I think I will okay let's
do another dime on people and I really
thought that audience you know and how
fans had a chance to see enough they I
think they got a 50 no DeLuna not
necessary
oh yeah they want to see you sweat Alou
oh come on baby let's get beautiful come
on Lee yes don't ever stop man you got
number seven yeah oh you got number
seven yeah yeah Gilda
oh come on we use it at the top elite
scale you should know that every time I
close my eyes
on the way down I think about I'm
fishing man nothing much in a cool photo
water yeah Oh baby we're going on the
dumbbell curls you know Trumpy well I
think I'll jump at least five more
pounds all right buddy
starting to work late come on yeah I'm
right behind you the whole time sir oh
yeah all right come on Lee yes me Pete
is gonna walk man watch me come yours
come on watch me beat oh it's getting
rough yeah
yeah look good look good come on oh look
this just yeah just hook the Marlin will
you just hook them all jumping he's jump
okay come with me baby right oh you got
it oh I'm not gonna do them all well
guess I better improve your fishing Lee
Lee died sighs just same time oh you're
back and promise know you're dying to be
you you sworn that you you got a whole
show on your little fashion you'd always
tell the room you're not gonna get hurt
now come on you're not gonna get aa
piece you know something come on if you
don't enjoy this bag be my son on to it
you might as well not think we got enjoy
your ass enjoy you can't be sure it's
all the time all right start enjoying
now man come on Oh Oh give me three more
real big hand come on yeah all right now
we've just finished tried setting the
buy/sell and as you see it's an
excellent way to squeeze out that extra
bit of growth especially in the bicep
head now if you follow the same
principle you too can become armed and
extremely dangerous
just like me
if you're getting a total puff out of
this armed and dangerous video that I
got more in store for you check out the
ultimate test and explosive leg video -
and now we're going to be blasting the
tricep which is made up of three
different heads we've got a tricep you
have a half forearm
so let's blast them and let's blast them
right we're gonna start with a lighter
weight then we're gonna work our way up
okay here we go now this exercises is
set up in order to be a Mac we're going
to slowly warm the elbows and then we're
gonna go up and waiting all right watch
me like heart attack patient okay don't
forget that like always how to remind
you and me chills is that okay you'll
wear them did you win a national title
let's go we'll be doing we coming out on
commitment we're coming up and we're
squeezing the tricep on top of the
movement
okay we're coming down you can get
control always control and fall that way
we're going to broad bursitis
so what's done okay are you locking your
elbows out okay what we're doing make
will slowly squeezing the elbows on it
you want to squeeze them out not snap a
jerk okay back oh call it problem okay
all right try to get it it's 10 to 12
reps
okay baby you'll say oh okay here we go
let's go
easy wait go baby come on slice so big
good form is take me
okay want to squeeze them out squeeze it
out take your time and let them out
today take your time and let them out
squeeze them out you have to think the
most you have to thank you through
weaves it out don't jerk it out squeeze
it out come on come on come on squeeze
it out baby squeeze it out
come on yeah all right that's cool let's
throw another ten pounds on okay all
right how did that feel pretty good all
right all right okay second set that's
cool baby come on
it feels great that feels great sweat
it's all about come on big size of sort
of all remember it's all about baby
notice when we're coming up Nick you
want to try to keep the elbows locked
and closed the gamma close to the body
pointing straight ahead a lot of people
have a tendency to come out too far like
so want to keep over here we were able
to really worth a lot of attention on
the tricep
oh that's your scroll the weight is on
the tribe exactly squeeze them out never
snap them out squeeze the mountain
well oh that's it baby so baby let's go
either way come on - man - it either way
come on come on while I don't take
polygons come on yeah come on I like
that yeah come on that's good yeah come
on squeeze it come on
yeah I'm with you baby come yeah come on
squeeze that yeah come on give me two
more oh yeah come on one more don't
spray that all right
okay nigga want to try to get at least 2
to 3 sets yeah but what we do is stay
there at all we just finish up now and
what we do we'll go to off all the hair
that's cancer with the dumbbell okay
always try to do at least three to four
sets but Nick and I being pushed for
time and then being drained of energy
decided only to do - here we go baby
oh yeah start with a lighter weight
again and we're working our way up
dumbbell extensions yeah
well you know that that's the way it is
waiting when you get to this part they
want to try to get least 10 to 20 rounds
that's right ain't you look good yeah
yeah all right we always want to work to
stimulate not am i late
let's go baby that's why I important to
use a weight that you can control during
this exercise not too much and not too
little
let's go I notice our first set we're
only using 50 pounds which is more than
enough
you really stimulate and fully isolate
the muscle
come on exactly want to keep the elbows
in a lot of us have attended to the
ledger elbows dripped upon but by
keeping them you able to put more force
force more attention to the tricep
grunts here we go we're gonna again
start with a lighter weight and work our
way down this time see we're gonna be
using the rope by using the rope you're
able to really isolate the tricep a
little more so than you would the thumb
okay okay here we go I'm gonna knock out
at least four sets eight to ten reps
coming down squeeze at the bottom you
can really isolate and see this is Lube
differently because you have a lot of
your neck of control here yes
and all the way down the bar all the way
down on the bottom really this horseshoe
look in the tricep by using the rope
all right here we go baby you're staring
yes right all right here we go yeah that
is good very good and shoot your easy
amount of the bottom frame don't snap
them out either mount so a lot of people
have elbow injuries hosting churches
joint at the bottom so you have very
good control
we have excellent biceps also that's
good very good
all right that's way over there okay I'm
gonna pump up the weight a little more
here okay we got the 120 yes
why is it they make it look so easy
everybody Frankie and then look what
actually ill yes yes and I'll tell you
it these are great I love the Rope Hilda
no out of all the exercises this is one
of the most basic there again the most
popular types and how add to this a huh
caught you able to really warm the
tricep up and get those elbows ready so
I'll lift heavier weight have your way
yeah
so what it's all about come on yeah big
controls Frank good come on
great all right okay let's not get one
more sick okay maybe two we're really a
blasters aren't everybody yeah what we
want to try to do is least get around
for that thing okay all sets is always
good one ain't nothing but looking like
good size on triceps yes at least with
this particular exercise yes
particularly oh okay Frank you miss my
baby yes just a little
yes come on flag on down with it yes yes
oh you expect me to do this your fits
right and you're asking me to help you I
think I'll be right here with I'll be
right here na so when I hit the floor
and fall out on television what happen I
was telling it all sudden Frankie just
went on my cigarette nothing went out
like okay let's go baby come on I'm with
yeah come on yeah come on burn those
tricep yeah come on yeah come on
yes come on Frank one more all right
that's good hey what my got to you
something is really good to stretch them
out grab the hand here huh
cool tricep that's the neck muscles too
good so you forget about your arms see
you pull the neck off and forget about
the arm as you noted earlier and the
last workout when we blast the bites
that we use the tricep tusko now this
time we're gonna be moving running the
tricep with the same sort of approach
and man what a pump hold on baby we're
coming
all right we start with the press downs
first excellent for building mass and
then after completing the press down
we're gonna go right into the lion and
stenches using the EZ curl bar yes yes
all right here we go all right let's go
all right here we go
all right almost like doing the squat up
with it mocha here we go yes you're
warming them up
it's great up down squeeze at the top
down squeeze want to make sure you get a
good stretch and ease the tricep out at
the top of the movement looking at doing
anywhere between eight to ten reps Oh
listener very a very hard math spelling
movement here we go oh okay I'm like an
isolation movement more to a mass
movement and now now we a little bit a
little bit of everything here we're
getting a stretch we're working quality
and also just a touch of the mass off
the feels heavy also heavy but you want
to make sure you're in control of the
movement
yeah alright to come down slow Lex it
out at the top now this looks like it's
working right down in here really deep
deep a lot more than the other two eight
to ten reps yes oh my let's go whoo now
Lee why are we doing these particular
movements let's see the tricep is done
by doing three different exercises while
working an individual muscle in this
case we're doing triceps to remove from
one exercise to the other so we're
getting a maximum pump and triceps now
so you picked movements that we're
hitting a tricep on different levels
different different angles and for
different reasons one we may use a math
building exercise a quality exercise
then a refining exercise all right blend
blend extensions next okay and no we
always start with by step press downs
because away with a really warm that
joint and get it ready for the previous
for the upcoming exercises come on baby
come on so you would always start with
those pressed down always start with the
press styles because exercise could see
this being your first set really hard on
the joint that's great come on I'm with
you yes all right
okay now we go to the dumbbell and also
notice the weight tends to get heavy
especially when you you're moving into
the third exercise that's great
this is an excellent way to really shock
a muscle into drawing you can really
penetrate the muscle fibers doesn't take
a lot of weight the losers go a long way
where you want to train fast you don't
have a lot of time this is the best way
to break out to her come on you know one
more it's the best way to do it come on
yes all right here we go my set again
all right you know something I sincerely
don't think that I'm gonna use the same
amount of weight I think I'm gonna be
doing the defendants in it really burn
on that last liver I have a pop already
we've only done this one series you know
just one choice
we're going home set absolutely right it
doesn't take our hour in the gym on two
hours to really stimulate a muscle train
it hard training fast train it's safe
and be done with it that's all it take
Oh
triceps up firing like crazy
whoo okay you got to really watch him in
this time Ramona yeah I want you to help
me end up sending my wife flowers okay
so watch
barkuloo the beautiful set of dentures
oh that's it baby oh that hurts
right about now run one off to the
restaurant if it gives this whole thing
is true what happened you will sit come
on Oh what are you feeling
yes oh yes notice I lord the weight on
the second set not the course I want it
to woo
take care of your crappy watch here uh
that akima thermometer on how you're
doing right that's right oh oh wow what
a workout check him out we're not
finished yet this time we're gonna be
super sad we'll go right into bicep and
tricep and man with a pump
now we're gonna be super setting
preacher curls and lying in center are
we ready to rock and roll let me get
into position like baby you're ready
factions feel pumping Schneider pumping
I don't get ugly alright see when we'll
come up we want to make sure we squeeze
at the top of the move man and slowly
slowly ease it down you know you want to
stick I'm told that negative at all
times you want continuous tension
throughout the lack of rain exactly
that's why you're using a cable yeah
that's what's so good about the cable
you know a little differently than the
free ball although I think you know it's
great to use mix the two of them up
we're looking at doing anywhere between
eight to ten repetitions yeah how many
sets I'm gonna do now right roughly four
set you know if time will allow
let's do it then start working come on
all right baby all right the room on one
of those tries now let's go now doing
the line that's tension we're on the way
up you want to
get out at the top never snap it out so
a lot of people in over school elbows
you want to keep the ball directly over
the forehead make sure you get the
negative in and squeeze at the top
nice right that's correct
don't want to do a Eric come on a trip
with I just want with Lee wait right
give me that bottle it here we go come
on ready ah come on let's rock and roll
yeah that's good that's good yeah that's
good real good
I like the way you're not fully
extending the elbows at the bottom
that's good that keeps the muscle
involved at all times
also helps to protect the bicep 10
exactly you got it a lot of people have
a tendency to isolate points they're
sore after they work by sets actually
let them at stand a little bit to fall
which they can easily in a popper it's
thin in there let's go come on here we
go
yeah wait I'm joy come on come on I like
that we did a whole you snap then take a
dealing for lunch squeeze it out I'm
just cycling that's all I'm just psyched
all right David it's okay that's what
we're talking about come on do that I
love this perfect far oh I like the way
you're coming up because a lot of people
have a tendency to come too far back
with the end up doing a pullover
all right let's throw some more weight
on okay okay what do you want throw five
away
yeah score five oh let's squish the
sequins a little let's do these let's do
these this time around
oh you're going back to the street okay
you will do that one yeah no what a
break the monotony twister rhythm the
help shocked the muffler little okay
come on here about the superset
okay shock it out now shock it out late
exit those elbows tight beautiful
beautiful come on beautiful
pump it out
I'll bet our let's get a check all right
there sorry coming all right they've
okay that's it come on preacher let's go
out here any minute
well let's get rockin Road here you go
thank seems beautiful come on keep it
tight all the way through you'll never
get better than the preacher you know
it's who is bringing the head and also
it helps to build signs lengthen the
bicep all something nothing gets better
get that beautiful picture come on
not a fact this one of one of Larry
Scott's favorite exercises well in fact
things the gone Scott curls head back
mmm come on me come on
mmm that's it come on get it on get
another one come on yeah beautiful
all right yeah more let's rock and roll
here we go come on all right hand it on
a please hand it on come on come on yeah
I like that
you think number one easy come on that's
good that's good squeeze it and let it
go yeah come on come on I like that
you're good yeah I like that
that's intense that's intense come on
give me three more no come on
ease it out at the top now ease it out
right yeah yeah all right okay I got you
babe I got you covered
whoo come on man I'm feeling like what
it's all about
he's it out at the top please squeeze it
off no mind until you got a link the
Madan Mohan tweeze it down yeah that's
what it's all about come on yeah give me
two more my turn
thanks for waking up me a bit and I
could what let's go back to here they're
really nice oh wait up
yeah thumbs away Don I'm gonna throw
there we go let's go let's go
we're starting to get warm now we can
handle it now come on let's go pyramid
right ugly let's go
you come on mmm come on your veins are
looking like the old bat's yet come on
let's go Ida come on P now it's gonna
come okay boys like they whipping out
why come on they watch me like a heart
attack push shot let's go up yeah yeah
okay I don't have movement
all right that's squeeze come on come on
oh yeah oh that was a scary sight fuck
you doing those man not all right
Charlie let's go holocron that shit off
yeah it'll finish it off that's I think
you take a little easier come on now
let's go let's see come on you would
squeeze him at the tongue
squeeze him at the top you're actually
each one better than the next
you got plenty more come on just keep
here just keep doing yeah okay huh oh
yeah
whoo let's go baby laughs at best
come on you thinking handles way free
yeah she handled if it's too heavy just
let me know I won't tell you
I want to your wife or your girlfriend I
won't embarrass you let's go come on I
like that ah come on come on yeah that's
what it's all about
come on yeah yeah all right whoo let's
go baby twilight zone you meet you know
I'm gonna keep going all right let's do
five come on come on Pete yeah lose the
blood in the head it helped burn your
head a little boy let's go may I can
learn it stick
I like that that's what it's all about
come on do nothing in the world like
squeeze I love that far oh yeah don't
amateur you stop you stopping the elbow
down I get sex with you so make it safe
before that's good come on hey come on
yeah the most people think of arms they
think only a bicep and tricep but the
fact deals you also have to have a
powerful set of forearm and wrist we're
gonna start first with reverse curves
which are excellent for Billy knows
totally awesome for are we ready Nick
stop let's go okay yeah but it's all
about baby
okay now I'm coming up we want to make
sure that we squeeze the forearms and
think the muscle at the top of the
movement
one two also flex the biceps you know
because they are involved in the move
like they're just as involved as your
forearms are exactly - until a lighter
degree but you want to want to allow
them the mind to think wow that way
you're not getting a full pump all by
yourselves you got to think for okay
want to do at least
twelve repetitions let's go let's go
come on leave to our reps come on we're
working on the upper part to the trauma
part of it from before
yeah see feel they are they working not
like a power exactly that's why you
really have to think forms you're paying
too much bicep and you got a pump by
self in and nothing in the fall
come on exactly exactly
now we're using two different drills
which is a okay you know I use a
underhanded grip and you use overhand
grip no it doesn't really matter just
forget about what you're used to
okay now we're gonna stay right here
with the weight we're not gonna go too
heavy
doesn't seem like an exercise where you
want to go too heavy
it's not you know we're you know when
you're working smaller muscle groups
like forms you want to work towards
isolating isolation and simulation okay
that's it yeah it's any long-sleeve
shirts going
now Selma you don't need tell I hate
long sleeve shirts why hide the body
that's right you got it flex it let's go
come on easy way come on squeeze it
squeeze it see that's what it's all
about
all right want to try to get at least
three sets and Nick but you know due to
time we only do maybe two
okay let's short nelson to our bureaus
the next exercise okay now we're going
to do wrist curls now we need to lighten
the weight for this set off the silver
exercise that there are just more fit
for the wrist then the forms okay these
are called reverse wrist curls okay here
we go
then we want to bring the bar all the
way down to the fingertips come up
squeeze legs we're working the wrists
and the form for growth comes into play
at the peak of the movie on earth some
freaky stuff isn't I'm really glad I
don't have to compete against me yeah
roll it right up you know all the way
down to the fingertips that's what it's
all about baby yeah okay okay
- are we doing here Nick all the way to
the fence I'll try to knock a lot of
alleys all the way down these are gonna
loose slower reverse curl you're gonna
have Philly
kind of get at least 12 to 15 reps in
this this exercise set up for high
repetitions alright here we go
your turn exactly
think about Kevin Willis doing this you
can never get finished come on come on
it's great great this is very good
chocolate this yeah exactly
help save the grip that's good very good
for the form of this working where we're
working the more or less do the lower
portion of the form or the real side of
it you really see it working there
you're doing a great job so much the
direct off it is it is and again we want
to try to get at least three sets on
this movement but you know due to time
and again you can refer back to my book
totally awesome on my training video and
it'll give you a more depth program
alright again we're going to stay with
the same weight neck
it is yeah
finding those boots exactly
alright okay we're not got a couple more
reps Nick and then we'll move on to
seated wrist curls see the reverse curl
let's go here we go till their nose
totally awesome form and again we're
gonna stay with a lighter weight here
okay you want to stay with this way as I
see it early it's not important to use a
lot of weight these movements are really
working to isolate now we're going to do
first to reverse this curl so you're
bringing all the way down to the
fingertips hook squeeze what do we do
don't exercise when you go exactly when
we're working the wrists see form is not
that important of course you know we
just just completed reverse curls you
know which space the form but now we're
working more so the risk you can't use a
lot away we're really feeling this
you're the filling maybe let's say
you're sad so it's not really good
gloves while you're doing this well this
is one of exercise that a glove isn't
necessary by the little chalk ba okay to
allow you to hold on to the ball better
that's good really working
spot very very
come on
come on I loved it that's great that's
what it's all about when you see that
blood pumping through the veins there
that it was right that is very good you
know a lot of guys work towards building
a nice championship is again ladies on
ball then they find out when they get
there they forgotten to train her form
see that all the time though you know
guys have everything everything all no
forms are no news you know in all of a
sudden it gives you second place you
wanting line I mean whether you compete
or not you want you want to still work
you're developing a well-balanced and
complete physique that's what it's all
about
step balance the balance of every body
part you know whether you train to
compete or whether just a normal
everyday Joe when you make sure you do
it right all right that's enough
man what a fantastic workout this is
taking a lot of use of hard work and
dedication and trying to develop a set
of arms like man if all of you a mature
is out there on an extremely dangerous
just like me you're gonna have to put in
your time too so let's get busy and
let's blast I'll see you next time Lee
Heaney's bodybuilding secrets don't end
here with the power arm workout now you
can order both the massive chest workout
and the explosive leg workout just by
calling 1-800 842 4400 and you too can
be the next mr. Olympia why
Brandon
I like that
you
give me three more