One More Rep

SILK AMINO ACIDS (SAAs)

SAAs are a precise, well calculated,scientific breakthrough for adding

strength, building muscleand enhancing performance.†*

*THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.

† When combined with a proper exercise and nutrition regimen. Statements based on early-stage independent 3rd party in vivo and / or in vitro model scientific research data findings.

AVAILABLE AT

THE MOST ANTICIPATED BREAKTHROUGH OF THE NEW YEAR

When I used to train back in the day at

Gibson’s Gym in Manchester, Connecticut,

one of the slogans on the back of the

Gibson’s Gym T-shirts read, “It doesn’t

matter what kind of car you drive. What

matters is the size of the arms hanging out

of the window.”

Big arms not only symbolize masculinity,

but they’re also the most visible body part

you have, and it’s the one that essentially

announces to the world that yes, you are

strong and muscular, and yes, you are a

weight lifter. So it’s no surprise that big

arms seem to be what every guy, and even

many women, want. So given that getting

big arms is a common goal that almost all of

us have, I figured that it made perfect sense

to give you a booklet on building them.

Jim Stoppani, PhD

Regardless of where you’re starting from, this six-week program will put a noticeable amount of size on your arms. Many of you guys can expect to put on an inch or more on your arms by the end.

GROW BIG ARMS IN JUST 6 WEEKS

TRAININGChest, Triceps, BicepsLegs, Calves, Back, AbsShoulders & Traps

NUTRITIONSecrets to get you Bigger & Stronger. Diet & Supplements for Growing Bigger Arms

SCIENCEThe Truth about Silk Amino Acids

INSIDE CONTENTS

COVER DESIGN: Omar RamirezPHOTOGRAPHER: Mike McErlane

EDITOR: James GrageCREATIVE DIRECTOR: Silvia CortesGRAPHIC ARTIST: Omar Ramirez

WRITER: Dr. Jim StoppaniCONTRIBUTORS:

The Team at BPI Sports

PLEASE NOTE: All readers are advised to consult their physician before beginning any exercise and nutrition program. BPI and the contributors do not accept any responsibility

for injury sustained as a result of following the advice or suggestions contained within the

content of this manual.

Jim Stoppani, PhD

SIX WEEKS TO SICK ARMS BREAKDOWNThis six-week program is a progression that ramps up

the training frequency (how often you train arms each

week) weekly until week 6 when you back off again.

THE BREAKDOWNWEEK 1 • ONCE PER WEEKANNIHILATES YOUR BIS & TRIS WITH NEGATIVE REP TRAINING TO DESTROY EVERY SINGLE MUSCLE FIBER IN THE ARMS. REQUIRES A FULL 7 DAYS TO RECOVER.

WEEK 2 • TWICE PER WEEKUSES LIGHT WEIGHT & HIGH REPS, BUT LOW VOLUME TO HELP YOUR ARMS TO BETTER RECOVER FROM THE WEEK 1 AND GET THEM READY.

WEEK 3-5 • THREE TIMES PER WEEKTO CAUSE OVER REACHING.

WEEK 6 • ONCE PER WEEKSTOPS THE OVER REACHING FROM BECOMING OVER TRAINING AND THE ARMS GROW DRAMATICALLY DURING THE RECOVERY.

WEEK 7 • ONCE PER WEEKYES, THIS IS A 6-WEEK PROGRAM, BUT WE SUGGEST YOU ALSO TAKE IT EASY THE WEEK AFTER TO ALLOW YOUR ARMS TO RECOVER AND GROW BIGGER.

OVER REACHINGEXPLAINEDOver reaching refers to training to

deliberately push the muscles close to

a state of being overtrained. The key is

to pull back on the training just before

overtraining occurs. This was also known

as supercompensation training, which

was used by Eastern Bloc athletes.

Research from the University of

Connecticut confirms that this

method results in significant

increases in muscle size and

muscle strength during the

recovery phase from

overreaching.

NORMAL TRAINING GAINS

TIME

OVER REACHING

OVER TRAINING

BASE LEVEL OF STRENGTH OR POWER

REBOUND OR SUPERCOMPENSATION

FORCE PRODUCTION (STRENGTH)

PHASE 1PHASE 2

SHORT HEAD BICEPSShort head of the biceps (inner head): It originates on the front side of the scapula. There are two main ways to focus more on the inner head of the biceps.

1) Do curls with the arms in front of the body, such as preacher curls and machine curls.

2) Do curls with the upper arms turned out, such as high cable curls, wide-grip barbell curls, or dumbbell curls bringing the dumbbells out toward your sides.

BRACHIALISIn addition to the biceps, there is also a deeper muscle located on the front and outside of the arm beneath the biceps known as the brachialis. It attaches to the lower part of the humerus (upper arm bone) and crossesthe elbow joint to attach to the ulna (forearm bone). The brachialis flexesthe arm, such as during hammer curls and standard curls, but gets the most focus when you curl your arm with a neutral grip, such as hammer curls, or rope hammer curls, and when you curl with an overhand grip, such as reverse-grip curls.

LONG HEAD BICEPSLong head of the biceps (outer head): It’s considered the long head because it originates higher on the shoulder (the back side of the scapula, or shoulder blade) than the short head. This is the biceps head that makes up the biceps peak when you flex it, so it’s critical to target it when you train. There are several ways to place more focus on the long head:

1) Do curls with your arms behind your body, such as incline dumbbell curl and behind-the-back cable curls.

2) Do curls with the upper arm turned in toward your body, such as concentration curls and close-grip barbell curls.

3) Use more of a neutral grip on curls, such as hammer curls, rope hammer curls and EZ-bar curls.

BIG BICEPS ANATOMY

TRICEPS LATERAL HEADThis head makes up the mass of the triceps on the side of the arm to form part of the “horseshoe”. The lateral head gets the most focus when you do exercises with the arms at the side or in front of the body, such as triceps press downs, triceps kickbacks and lying triceps extensions.

TRICEPS LONG HEADThis head makes up the majority of the mass of the triceps high up and on the back of the arm. Unlike the lateral head and medial head, which start on the humerus bone (upper arm bone), the long head actually starts on the scapula (shoulder blade). The attachment of the triceps long head to the scapula is the reason that you focus more emphasis on the long head when you do triceps extensions with your arms overhead, such as with dumbbell overhead triceps extensions or cable overhead triceps extensions. Bringing the arms overhead stretches the long head. When you stretch a muscle it contracts with more force, which allows the long head to take the brunt of the load during overhead extensions.

BIG TRICEPS ANATOMY

TRICEPS MEDIAL HEADThis head makes up the mass of the triceps on the lower inside part of the arm and is best seen on the lower part of the arm during a front biceps pose. The medial head gets hit better when you do triceps exercises with an underhand grip, such as reverse-grip triceps extensions.

Although three triceps heads start from different locations, they all converge onto one common tendon, which crosses the elbow joint so that the three heads can cause extension at the elbow when they contract.

TRAINING SPLITS

WEE

K 1

USE THIS TRAINING SPLIT DURING WEEK ONE:MUSCLE GROUPSChest, Triceps, BicepsLegs, CalvesOffBack, AbsShoulders, TrapsOffOff

DAYMONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAYSUNDAY

WEE

K 2

USE THIS TRAINING SPLIT DURING WEEK TWO:MUSCLE GROUPSChest, Triceps, BicepsLegs, CalvesOffBack, Biceps, TricepsShoulders, Traps, AbsOffOff


WEE

K 3-

5

USE THIS TRAINING SPLIT DURING WEEK THREE, FOUR & FIVE:MUSCLE GROUPSChest, Triceps, BicepsShoulders, Traps, AbsBack, Biceps, TricepsOffBiceps, Triceps, Legs, CalvesOffOff


WEE

K 6

USE THIS TRAINING SPLIT DURING WEEK SIX:MUSCLE GROUPSChest, AbsBack, CalvesOffShoulders, TrapsBiceps, Triceps, LegsOffOff


To properly hit your arms during these 6 weeks, you’ll need to alternate your training split. Each week you will follow a four-day training split. However, based on the week and number of times you are training arms, you will be training on four different days of the week and pairing up different muscle groups each week. Use the following training splits for each week of the Six Weeks to Sick Arms program.

LOWER CORTISOL LEVELS“While Silk Amino Acids increase testosterone levels during

excercise, they cut Cortisol levels almost in half. Since cortisol interferes with testosterone’s anabolic actions,

lower cortisol further facilitates the muscle strength and growth promoting properties of testosterone.”

Dr. Jim Stoppani 1

Since you’ll be training arms pretty

much every other day during weeks

three, four and five, you may be

worried about your arms still being

sore when you train them. Don’t be.

Research from Japan shows that

when subjects workout intensely

to cause muscle pain and train that

muscle again just two days later

and again four days later when the

muscle is still sore, it does not impede

recovery. Plus this can actually help

them grow. One study found that when

subjects trained the same muscle

group just two days later, the catabolic

hormone cortisol was lower. Since

cortisol increases muscle breakdown

and competes with testosterone,

having lower cortisol levels during and

after workouts can make you more

anabolic and allow your testosterone

to better enhance muscle growth.

1 Dr. Jim Stoppani is a contributing writer for BPI SPORTS Magazines & Promotional Pieces.

NO PAIN,NO GAIN

LOWER CORTISOL LEVELS“While Silk Amino Acids increase testosterone levels during

excercise, they cut Cortisol levels almost in half. Since cortisol interferes with testosterone’s anabolic actions,

lower cortisol further facilitates the muscle strength and growth promoting properties of testosterone.”

Dr. Jim Stoppani 1

CHEST, TRICEPS & BICEPSMONDAYEXERCISEBENCH PRESSREVERSE-GRIP BPINCLINE DUMBBELL FLYCABLE CROSSOVERCLOSE-GRIP BP(NEGATIVE REPS)*

CLOSE-GRIP BP

SEATED DUMBBELLOVERHEAD TRICEPSEXTENSION

TRICEPS PRESSDOWNBARBELL CURLS(NEGATIVE REPS)*

BARBELL CURLS

INCLINE DUMBBELL CURLS

EZ-BAR PREACHER CURL

MUSCLE GROUPSETS33333

3 #

3 ^

3 ^3

3 #

3 ^

3 ^

REPS8-108-108-1010-12

3-5

6-8

6-8

6-83-5

6-8

6-8

6-8

REST1-2 MIN1-2 MIN1-2 MIN1-2 MIN2-3 MIN

2-3 MIN

2-3 MIN

2-3 MIN2-3 MIN

2-3 MIN

2-3 MIN

2-3 MIN

* To perform negatives use a weight that is about 20% more than your one-rep max and have a spotter help you through the positive portion of the rep. You should be able to slowly lower the negative rep for 3-5 seconds.

# Perform two rest-pauses on the last set by resting for 15 seconds after reaching muscle failure and continuing the set, then resting another 15 seconds after reaching muscle failure again, then continuing.

^ Do two drop sets on the last set by immediately reducing the weight by 20-30% and continuing the set.

LEGS & CALVESTUESDAYEXERCISESQUAT

LEG PRESS

LEG EXTENSION

ROMANIAN DEAD LIFT

LYING LEG CURL

STANDING CALF RAISE

SEATED CALF RAISE

SETS3

3

3

3

3

4

4

REPS8-10

10-12

12-15

8-10

12-15

12-15

12-15

REST1-2 MIN

1-2 MIN

1-2 MIN

1-2 MIN

1-2 MIN

1 MIN

1 MIN

MUSCLE GROUP

WEEK 1

SHOULDERS & TRAPSFRIDAYEXERCISEBARBELLSHOULDER PRESS

DUMBBELL UPRIGHT ROW

DUMBBELL LATERAL RAISEDUMBBELL BENT-OVER LATERAL RAISE

BARBELL SHRUG

SETS4

3

3

3

4

REPS8-10

8-10

10-12

10-12

8-10

REST1-2 MIN

1-2 MIN

1-2 MIN

1-2 MIN

1-2 MIN

MUSCLE GROUP

THURSDAYEXERCISEBENT-OVERBARBELL ROW

WIDE-GRIPPULLDOWN

REVERSE-GRIPPULLDOWN

STRAIGHT-ARMPULLDOWNSEATED CABLE ROWHANGING LEG RAISE

STANDING CABLE CRUNCH

SETS3

3

3

3

3

3 3

REPS8-10

8-10

8-10

10-12

10-12

TO FAILURE10-12

REST1-2 MIN

1-2 MIN

1-2 MIN

1-2 MIN

1-2 MIN1 MIN

1 MIN

BACK & ABS

MUSCLE GROUP

WEEK 1 • ONCE PER WEEKANNIHILATES YOUR BIS & TRIS WITH NEGATIVE REP TRAINING TO DESTROY EVERY SINGLE MUSCLE FIBER IN THE ARMS. REQUIRES A FULL 7 DAYS TO RECOVER.

CHEST, TRICEPS & BICEPSEXERCISEINCLINE BENCH PRESS

REVERSE-GRIP INCLINE DUMBBELL PRESS

DUMBBELL FLY

DECLINE DUMBBELL FLY

TRICEPS PRESS DOWN

LYING TRICEPS EXTENSION

INCLINE DUMBBELL CURL

DUMBBELL PREACHER CURL

DUMBBELL HAMMER CURL

SETS3

3

3

3

3

3

3

3

3

REPS8-10

8-10

12-15

12-15

15-20

15-20

15-20

15-20

15-20

REST1-2 MIN

1-2 MIN

1-2 MIN

1-2 MIN

1 MIN

1 MIN

1 MIN

1 MIN

1 MIN

MONDAYMUSCLE GROUP

TUESDAYEXERCISEFRONT SQUAT

HACK SQUAT

LEG EXTENSION

SEATED LEG CURL

DUMBBELL ROMANIAN DEAD LIFT

SEATED LEG CURL

LEG PRESS CALF RAISE

SETS3

3

3

3

3

4

4

REPS8-10

8-10

8-10

8-10

8-10

20-25

15-20

REST1-2 MIN

1-2 MIN

1-2 MIN

1-2 MIN

1-2 MIN

1 MIN

1 MIN

LEGS & CALVESMUSCLE GROUP

WEEK 2

HIGHERTESTOSTERONE

LEVELS“Research has shown that supplementing

with silk amino acids can boost testosterone levels by more than

double during exercise. Having higher testosterone levels during workouts

can increase muscle strength and growth.”Dr. Jim Stoppani 1

1 Dr. Jim Stoppani is a contributing writer for BPI SPORTS Magazines & Promotional Pieces.

TECHNIQUE #1: NEGATIVE REP TRAINING

To do negative reps use a

weight that is about 20%

heavier than your

one-rep max and have a

spotter help you through

the positive portion of the

rep. You should be able

to slowly lower the negative rep for

3-5 seconds. Negative reps place

more stress on the muscle fibers to

cause more muscle damage. When

you damage muscle fibers they

are replaced with new ones called

satellite cells (basically muscle stem

cells) that grow bigger and stronger

than the older fibers.

HIGHERTESTOSTERONE

LEVELS“Research has shown that supplementing

with silk amino acids can boost testosterone levels by more than

double during exercise. Having higher testosterone levels during workouts

can increase muscle strength and growth.”Dr. Jim Stoppani 1

THURSDAYEXERCISEPULL-UP

ONE-ARMDUMBBELL ROW

WIDE-GRIP PULLDOWN

SEATED CABLE ROW

STRAIGHT-ARM PULLDOWN

EZ-BAR CURL

HIGH CABLE CURL

BEHIND-THE-BACKCABLE CURL

TRICEPS DIPS

CABLE OVERHEAD TRICEPS EXTENSION

ROPE TRICEPS PRESSDOWN

SETS3

3

3

3

3

3

3

3

3

3

3

REPSTO FAILURE

8-10

10-12

10-12

12-15

20-25

20-25

20-25

TO FAILURE

20-25

20-25

REST1-2 MIN

1-2 MIN

1-2 MIN

1-2 MIN

1-2 MIN

1 MIN

1 MIN-

1 MIN

1 MIN

1 MIN

BACK, BICEPS & TRICEPSMUSCLE GROUP

WEEK 2WEEK 2 • TWICE PER WEEKUSES LIGHT WEIGHT & HIGH REPS, BUT LOW VOLUME TO HELP YOUR ARMS TO BETTER RECOVER FROM THE WEEK 1 AND GET THEM READY

James Grage

James GrageSHOULDERS, TRAPS & ABSFRIDAYEXERCISEDUMBBELL SHOULDER PRESS

MACHINE LATERAL RAISE

SMITH MACHINEUPRIGHT ROW

MACHINE REAR DELT FLY

DUMBBELL SHRUG

REVERSE CRUNCHsuperset withCRUNCH

MUSCLE GROUPSETS3

3

3

3

4

3

3

REPS8-10

12-15

12-15

12-15

10-12

TO FAILURE

TO FAILURE

REST1-2 MIN

1-2 MIN

1-2 MIN

1-2 MIN

1-2 MIN

-

1 MIN

Jim Stoppani, Ph.D. Received his doctorate in exercise physiology from the University of Connecticut, where he also minored in biochemistry.

After I graduated, I served as a post-doctoral research fellow at Yale University School of Medicine, in the John B. Pierce Laboratory and Department of Cellular and Molecular Physiology. Great place to cut my teeth! I learned a lot and all that training even earned me the Gatorade® Beginning Investigator in Exercise Science Award from the American Physiology Society.

“The R&D team at BPI Sports are the first to realize the

potential that SAAs have for those of us who are interested in building more muscle, more strength, and more endurance,

not to mention losing more body fat.”

I’m not telling you all this to make myself sound like the smartest guy in the world. It’s that I’ve been fortunate to have worked with the best and brightest researchers and scientific leaders in the world and, pick up a whole lot of knowledge and experience along the way. One of the things that I learned early on from my academic training and research background was to be skeptical – sometimes very SKEPTICAL, especially of things

touted as “breakthrough”, “state-of-the-art”, “best in class”, “scientifically proven”.

You get the idea, I’m sure. So, when the R&D guys over at BPI Sports came to me and told me about a discovery they made that was a “game changer … the sports nutrition find of the decade”, I was naturally skeptical but open to hearing more. After all, BPI Sports is one of the hottest nutrition brands in the country, and just about every product that they’ve introduced has skyrocketed to the top tier of popularity. Heck, they are even the new ‘it’ brand at GNC. These guys seem to be doing an awful lot right.

So what was their find? Silk Amino Acids (SAAs). Although silk amino acids have been used for millennia in Traditional Chinese Medicine, new research is suddenly putting them in the spotlight today. The R&D team at BPI Sports is the first to realize the potential that SAAs have for those of us who are interested in building more muscle, more strength and more endurance, not to mention losing more body fat.

As the name implies, silk amino acids are derived from the protein in silk. The protein is hydrolyzed to produce polypeptides (short protein chains) comprised mainly of the amino acids alanine, glycine, serine, valine, and threonine.

While each of these amino acids provide specific benefits in the body individually, supplementingthem together in this unique form delivers a plethora of benefits.

±

35

30

25

20

15

10

5

0

125% INCREASE IN EXERCISE DURATION

SWIM

MIN

G T

IME

IN M

INU

TES

NORMAL EXERCISE

SAA PREPARATION

28

12

Once you carefully comb through the scientific literature you start realizing just how beneficial SAAs can be.

The published in vivo model research thus far shows that SAAs have an amazing range of effects on muscle size, body fat, and sports performance, including:

• Markedly increased anabolic ratio of up to 400%; which as you may know is a measurement of the ratio of testosterone to cortisol.

• Increased exercise endurance by 125%. Which means exercise time to exhaustion more than doubled with the use of SAAs.

• Increased muscle size by 15% while simultaneously decreasing body fat.

• Increased testosterone levels by almost 200%.

There is no denying that the science and benefits are extremely legitimate and the newly released BLOX by BPI, is the only product available with these ingredients which will offer these results. BPI not only nailed it with flavoring, but created a great product that works based on legitimate, real, Science.

4-FOLD INCREASE IN ANABOLIC RATIO (TESTOSTERONE TO CORTICOSTERONE)

NORMAL EXERCISE

SAA PREPARATION

260% INCREASE IN TESTOSTERONE LEVELS

BLOOD TESTOSTERONE CONCENTRATIONS

5000

4000

3000

2000

1000

0

1,804 ng/ml

4,725 ng/ml

NORMAL EXERCISE

SAA PREPARATION

36% REDUCTION IN CORTICOSTERONE LEVELS

BLOOD CORTICOSTERONE CONCENTRATIONS

125

100

75

50

25

0

65.9 pg/ml

104.3 pg/ml

Dr. J

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s a

cont

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writ

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SPO

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Mag

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Pro

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1 Chris Mackenzie is the East Coast Sales Manager for BPI Sports

SHOULDERS, TRAPS & ABSTUESDAYEXERCISECABLE LATERAL RAISESMITH MACHINE BEHIND THE NECKSHOULDER PRESSSMITH MACHINEUPRIGHT ROWFACE PULLS DUMBBELL SHRUGBICYCLE CRUNCHOBLIQUE CRUNCH ON ANGLED BACK EXTENSION BENCH

SETS3 3

3

3433

REPS15-2015-20

15-20

15-2015-20

TO FAILURETO FAILURE

REST1-2 MIN1-2 MIN

1-2 MIN

1-2 MIN1-2 MIN1 MIN1 MIN

MUSCLE GROUP

CHEST, TRICEPS & BICEPSMONDAYEXERCISECABLE CROSSOVER BENCH PRESSINCLINE DUMBBELL FLYINCLINE DUMBBELL PRESSCLOSE-GRIP BP(NEGATIVE REPS)*CLOSE-GRIP BPSEATED DUMBBELLOVERHEAD TRICEPSEXTENSIONTRICEPS PRESSDOWNBARBELL CURLS(NEGATIVE REPS)*BARBELL CURLSINCLINE DUMBBELL CURLSEZ-BARPREACHER CURLS


3 #3 ^

3 ^3

3 #3 ^

3 ^

REPS15-2015-2015-2015-203-5

4-64-6

4-63-5

4-64-6

4-6

REST1-2 MIN1-2 MIN1-2 MIN1-2 MIN2-3 MIN

2-3 MIN2-3 MIN

2-3 MIN2-3 MIN

2-3 MIN2-3 MIN

2-3 MIN

* To perform negatives use a weight that is about 20% more than your one-rep max and have a spotter help you through the positive portion of the rep. You should be able to slowly lower the negative rep for 3-5 seconds.# Perform two rest-pauses on the last set by resting for 15 seconds after reaching muscle failure and continuing the set, then resting another 15 seconds after reaching muscle failure again, then continuing.^ Do two drop sets on the last set by immediately reducing the weight by 20-30% and continuing the set.

WEEK 3

“Taking a scoop of 1.M.R™ is an absolute must before a hard workout. It keeps my

strength, energy and intensityup from start to finish.”

James Grage 1

1 James Grage is the Vice President of BPI Sports

TECHNIQUE #2: OVER REACHING This technique pushes the muscle fibers to their limit,

causing them to momentarily get weaker and smaller. But once the training slows down, the muscle fibers rebound

by growing bigger and stronger than they ever could have.

BACK, BICEPS & TRICEPSWEDNESDAYEXERCISESTRAIGHT-ARM PULLDOWN

WIDE GRIP PULLDOWN

BENT OVER BARBELL ROW

SEATED CABLE ROW

STANDING CABLECONCENTRATION CURLS

BEHIND THE BACK CABLE CURLS

MACHINE CURLS

ONE ARM DUMBBELL OVERHEAD TRICEPEXTENSIONS

TRICEPS PRESSDOWNS

BENCH DIPS

SETS3

3

3

3

3

3

3

3

3

3

REPS15-20

15-20

15-20

15-20

10-12

10-12

10-12

10-12

10-12

10-12

REST1-2 MIN

1-2 MIN

1-2 MIN

1-2 MIN

1-2 MIN

1-2 MIN

1-2 MIN

1-2 MIN

1-2 MIN

1-2 MIN

MUSCLE GROUP

WEEK 3

TRICEPS, BICEPS, LEGS & CALVES FRIDAYEXERCISELYING TRICEPSEXTENSIONS superset withBARBELL CURLS

TRICEPS PUSHDOWNSsuperset withHIGH CABLE CURLS

LEG EXTENSIONSQUAT LEG PRESS LYING LEG CURLROMANIAN DEAD LIFTSEATED CALF RAISELEG PRESS CALF RAISE

MUSCLE GROUPSETS4

4

4

43333344

REPS8-10

8-10

8-10

8-10

15-2015-2015-2015-2015-2020-2515-20

REST-

1-2 MIN

-

1-2 MIN

1-2 MIN1-2 MIN1-2 MIN1-2 MIN1-2 MIN

1 MIN1 MIN

WEEK 3 • THREE TIMES PER WEEKTO CAUSE “OVER REACHING”

CHEST, TRICEPS & BICEPSMONDAYEXERCISEREVERSE-GRIP INCLINE BPDUMBBELL BP MACHINE FLYCABLE CROSSOVER FROM LOW PULLEYCLOSE-GRIP BP(NEGATIVE REPS)*CLOSE-GRIP BPSEATED DUMBBELLOVERHEAD TRICEPSEXTENSIONTRICEPS PRESSDOWNBARBELL CURLS(NEGATIVE REPS)*BARBELL CURLSINCLINE DUMBBELL CURLSEZ-BAR PREACHER CURL

MUSCLE GROUPSETS3

333

3

3 #3 ^

3 ^3

3 #3 ^

3 ^

REPS10-12

10-1210-1210-12

3-5

10-1210-12

10-123-5

10-1210-12

10-12

REST1-2 MIN

1-2 MIN1-2 MIN1-2 MIN

2-3 MIN

2-3 MIN2-3 MIN

2-3 MIN2-3 MIN

2-3 MIN2-3 MIN

2-3 MIN* To perform negatives use a weight that is about 20% more than your one-rep max and have a spotter help you through the positive portion of the rep. You should be able to slowly lower the negative rep for 3-5 seconds.

# Perform two rest-pauses on the last set by resting for 15 seconds after reaching muscle failure and continuing the set, then resting another 15 seconds after reaching muscle failure again, then continuing.

^ Do two drop sets on the last set by immediately reducing the weight by 20-30% and continuing the set.

SHOULDERS, TRAPS & ABSTUESDAYEXERCISEDUMBBELL SHOULDER PRESSCABLE UPRIGHT ROWCABLE LATERAL RAISEDUMBBELL BENT-OVER LATERAL RAISE ONE-ARM SMITH MACHINE SHRUGHANGING LEG RAISEtriset withTWISTING CRUNCHtriset withREVERSE CRUNCH

SETS3

333

4

3

3

3

REPS10-12

10-1210-1210-12

10-12

TO FAILURE

TO FAILURE

TO FAILURE

REST1-2 MIN

1-2 MIN1-2 MIN1-2 MIN

1-2 MIN

-

-

1 MIN

MUSCLE GROUP

Abe

WEEK 4

WEDNESDAYEXERCISEPULLUPS

ONE-ARM DUMBBELL ROW

REVERSE-GRIPPULLDOWN

STRAIGHT-ARM PULLDOWN BEHIND-THE-BACKCABLE CURLSHIGH CABLE CURLSROPE CABLE CURLSTRICEPS PRESSDOWNSCABLE OVERHEADTRICEPS EXTENSIONSREVERSE-GRIPTRICEPS PRESSDOWNS

SETS3

3

3

3

4

333

3

3

REPS10-12

10-12

10-12

10-12

15-20

15-2015-2015-20

15-20

15-20

REST1-2 MIN

1-2 MIN

1-2 MIN

1-2 MIN

1 MIN

1 MIN1 MIN1 MIN

1 MIN

1 MIN

BACK, BICEPS & TRICEPSMUSCLE GROUP

TECHNIQUE #3: UNDULATING PERIODIZATION

This is simply the constant switching up of weight and rep ranges every workout. This is just a fancy term for what Joe Weider coined

the Weider Principle of Muscle Confusion. Research studies from both Brazil and the University of Connecticut have supported this

form of periodization for making continued gains.

“When I’m trying to put on muscle and kickup my strength, I stack A-50™ with A-HD™.

It’s a game changer.”Cody Caywood 1

TRICEPS, BICEPS, LEGS & CALVES FRIDAYEXERCISELYING TRICEPSEXTENSIONS superset withCLOSE-GRIP BP

TRICEPS PUSHDOWNS(ROPE HANDLE)superset withCABLE OVERHEAD TRICEPS EXTENSIONS

INCLINE DUMBBBELL CURLSsuperset withALTERNATING DUMBBELL CURLS

ROPE CABLE CURLS superset withCABLE CURLS(STRAIGHT BAR)

LYING TRICEPS EXTENSIONSsuperset withBARBELL CURLS

TRICEP PUSHDOWNSsuperset withHIGH CABLE CURLS

FRONT SQUAT

DUMBBELL STEP-UP

LEG PRESS

LEG EXTENSION

LYING LEG CURL

LEG PRESS CALF RAISE

SEATED CALF RAISE

MUSCLE GROUPSETS3

3

3

3

3

3

3

3

4

4

4

4

3

3

3

3

3

4

4

REPS25-30

25-30

25-30

25-30

25-30

25-30

25-30

25-30

8-10

8-10

8-10

8-10

10-12

10-12

10-12

10-12

10-12

10-12

10-12

REST-

1-2 MIN

-

1-2 MIN

-

1-2 MIN

-

1-2 MIN

-

1-2 MIN

-

1-2 MIN

1-2 MIN

1-2 MIN

1-2 MIN

1-2 MIN

1-2 MIN

1 MIN

1 MIN

WEEK 4 WEEK 4 • THREE TIMES PER WEEKTO CAUSE “OVER REACHING”

TECHNIQUE #4: DROP SETS

This is a technique that allows

you to take a set past muscle

failure. Once you reach

muscle failure, immediately

reduce the weight by

20-30% and continuing

the set until reaching

muscle failure again.

This not only puts

more stress on the

muscle fibers, but

also helps to boost

growth hormone

levels higher.

“When I’m trying to put on muscle and kickup my strength, I stack A-50™ with A-HD™.

It’s a game changer.”Cody Caywood 1

1 Cody Caywood is the West Coast Sales Manager for BPI Sports

CHEST, TRICEPS & BICEPSMONDAYEXERCISEBENCH PRESSINCLINE DUMBBELL BPDUMBBELL FLYCABLE CROSSOVERFROM MID PULLEYCLOSE-GRIP BP(NEGATIVE REPS)*CLOSE-GRIP BPSEATED DUMBBELLOVERHEAD TRICEPSEXTENSIONTRICEPS PRESSDOWNBARBELL CURLS(NEGATIVE REPS)*BARBELL CURLSINCLINE DUMBBELL CURLSEZ-BARPREACHER CURL


3

3 #3 ^

3 ^3

3 #3 ^

3 ^

REPS4-64-6

12-1512-15

3-5

8-108-10

8-103-5

8-10

8-10

8-10

REST2-3 MIN2-3 MIN1-2 MIN1-2 MIN

2-3 MIN

2-3 MIN2-3 MIN

2-3 MIN2-3 MIN

2-3 MIN2-3 MIN

2-3 MIN

* To perform negatives use a weight that is about 20% more than your one-rep max and have a spotter help you through the positive portion of the rep. You should be able to slowly lower the negative rep for 3-5 seconds.# Perform two rest-pauses on the last set by resting for 15 seconds after reaching muscle failure and continuing the set, then resting another 15 seconds after reaching muscle failure again, then continuing.^ Do a drop set on the last set by immediately reducing the weight by 20-30% and continuing the set.

TUESDAYEXERCISEBARBELL SHOULDER PRESSSTANDING DUMBBELL SHOULDER PRESSDUMBBELLLATERAL RAISEMACHINE REAR DELT FLY SMITH MACHINE SHRUGBEHIND-THE-BACK SMITH MACHINE SHRUG BICYCLE CRUNCHCABLE WOODCHOPPER

SETS3

3

3

3

22

33

REPS4-6

4-6

12-15

12-15

4-612-15

TO FAILURE15-20

REST2-3 MIN

2-3 MIN

1-2 MIN

1-2 MIN

2-3 MIN1-2 MIN

1-2 MIN1-2 MIN

MUSCLE GROUP

SHOULDERS, TRAPS & ABS

TECHNIQUE #5:REST PAUSE

This is another technique that allows you to take a set past muscle failure.

To use rest-pause after reaching muscle failure, rest 15 seconds and

then continue the set. This not only puts more stress on the muscle

fibers, but also helps to boost growth hormone levels higher.

“Since I started taking SOLID™ my arms have gotten more cut, vascular and fuller. Now

that I started, I don’t want to stop”Antionne Scott 1

1 Antionne Scott is a member of team BPI and received complimentary products in exchange for his testimonial.

BACK, BICEPS & TRICEPSWEDNESDAYEXERCISEBENT-OVERBARBELL ROWWIDE-GRIP PULLDOWNREVERSE-GRIPPULLDOWNSTRAIGHT-ARM PULLDOWNPREACHER CURLINCLINE DUMBBELL CURLDUMBBELL HAMMER CURLTRICEPS PRESSDOWNMACHINE TRICEPSEXTENSIONDUMBBELL OVERHEADTRICEPS EXTENSION

SETS3

33

3

33

3

33

3

REPS4-6

4-612-15

12-15

20-2520-25

20-25

20-2520-25

20-25

REST2-3 MIN

2-3 MIN1-2 MIN

1-2 MIN

1 MIN1 MIN

1 MIN

1 MIN1 MIN

1 MIN

MUSCLE GROUP

WEEK 5

TRICEPS, BICEPS, LEGS & CALVESFRIDAYEXERCISECLOSE-GRIP BENCH PRESS

giant set withLYING TRICEPS EXTENSIONS

giant set withDUMBBELL OVERHEADEXTENSIONS

giant set withBENCH DIPS

PRONE INCLINE CURLS

giant set withINCLINE DUMBBELL CURLS

giant set withEZ-BAR CURLS

giant set withDUMBBELL HAMMER CURLS

SQUAT

LEG PRESS

LEG EXTENSION

ROMANIAN DEADLIFT

SEATED LEG CURL

STANDING CALF RAISE

SEATED CALF RAISE

MUSCLE GROUPSETS3

3

3

3

3

3

3

3

3

3

3

3

3

4

4

REPS12-15

12-15

12-15

12-15

12-15

12-15

12-15

12-15

4-6

4-6

12-15

4-6

12-15

12-15

20-25

REST-

-

-

2-3 MIN

-

-

-

2-3 MIN

2-3 MIN

2-3 MIN

1-2 MIN

2-3 MIN

1-2 MIN

1 MIN

1 MIN

WEEK 5 • THREE TIMES PER WEEKTO CAUSE “OVER REACHING”

WEEK 5

TECHNIQUE #6: SUPERSETS In some workouts you will use supersets, which is the pairing of two exercises back-to-back with no rest between exercises. In some workouts you pair biceps and triceps exercises for supersets. In other workouts you pair two biceps exercises together and two triceps exercises together, for supersets that are referred to as compound sets. This really blasts the muscle fibers and pushes growth hormone levels higher.

“1.M.R™ gives me amazing pumps, energy and focus but when I stack it with BLOX™, during

my workout, it takes everything to the next level. My strength, stamina and muscle recovery are off the charts.”

Abe*

*Abe is the Customer Service Manager for BPI Sports

CHEST, TRICEPS & ABSMONDAYEasy arm workout – higher reps or moderate reps

EXERCISEBENCH PRESSREVERSE-GRIP INCLINE DUMBBELL BPINCLINE DUMBBELL FLYSMITH MACHINEBENCH PRESSHANGING LEG RAISECABLE CRUNCHOBLIQUE CABLE CRUNCH

SETS33

3

3

333

REPS8-108-10

15-20

15-20

TO FAILURE15-2015-20

REST1-2 MIN1-2 MIN

1 MIN

1-2 MIN

1 MIN1 MIN1 MIN

MUSCLE GROUP

BACK & CALVESTUESDAYEXERCISEBENT-OVER BARBELL ROW

WIDE-GRIP PULLDOWN

STRAIGHT-ARMPULLDOWN

SEATED CABLE ROW

SEATED CALF RAISE

superset with

ONE-LEGGEDSTANDING CALF RAISE (BODY WEIGHT)

SETS3

3

3

3

3

3

REPS8-10

8-10

15-20

15-20

15-20

6-20

REST1-2 MIN

1-2 MIN

1-2 MIN

1-2 MIN

-

1 MIN

MUSCLE GROUP

WEEK 6 • ONCE PER WEEKSTOPS THE OVER REACHING FROM BECOMING OVER THE ARMS GROW DRAMATICALLY DURING THE RECOVERY

WEEK 6

SHOULDERS & TRAPSTHURSDAYEXERCISEBARBELL SHOULDER PRESS

DUMBBELL LATERAL RAISE

DUMBBELL REARDELT RAISE

MACHINESHOULDER PRESS

BARBELL SHRUG

BEHIND-THE-BACKSMITH MACHINE SHRUG

SETS3

3

3

3

4

2

REPS8-10

8-10

15-20

15-20

8-10

12-15

REST1-2 MIN

1-2 MIN

1-2 MIN

-

1-2 MIN

1-2 MIN

MUSCLE GROUP

TRICEPS, BICEPS & LEGSFRIDAYEXERCISECLOSE-GRIP BPDUMBBELL OVERHEADTRICEPS EXTENSIONTRICEPS PRESSDOWNBARBELL CURLINCLINE DUMBBELL CURLDUMBBELL HAMMER CURLSQUATLEG PRESS LEG EXTENSIONSMITH MACHINE SQUATROMANIAN DEADLIFTSEATED LEG CURL

SETS33

3333333333

REPS8-108-10

8-108-108-108-108-108-1015-2015-208-1015-20

REST1-2 MIN1-2 MIN

1-2 MIN1-2 MIN1-2 MIN1-2 MIN1-2 MIN1-2 MIN1 MIN1 MIN

1-2 MIN1 MIN

MUSCLE GROUP

6 WEEKS TO SICK ARMS SUPPLEMENTS A program by me would not be complete without a list of supplements to include to your regimen to help enhance

your results. These ones are critical for ensuring that you add as much size as possible on your arms.

1.M.R The workouts in the Six Weeks to Sick Arms Program are pretty brutal. So you’ll need all the help you can get to be

amped up to keep your intensity up from the first set to the last set. 1.M.R is one of my favorite products to take

before tough workouts. Not only will it give you the energy boost you need, but the creatine, beta-alanine, taurine

and caffeine will keep your strength up as well.

BLOX During this 6 week program your muscles are going to be pushed to the limits and will need assistance to recover

as quickly as possible. This is where I suggest you take BLOX. The Silk Amino Acids (SAAs) in BLOX can help

lower cortisol levels, which is a catabolic hormone that is raised during intense training. You need to put as

much emphasis on preventing the breakdown of muscle as you do in building muscle. SAAs can also help raise

testosterone levels, speeding up muscle recovery. In the first few weeks of taking BLOX, I pushed past 230 pounds

(lean) when I normally always sit at 220-225.

FIRST THING IN THE MORNING 1 scoop of BLOX™ (Silk Amino Acids)

BREAKFAST 3 large whole eggs3 large egg whites2 cups cooked oatmeal

MORNING SNACK 1 scoop of your favorite protein2 slices of whole wheat bread1 tbsp peanut butter1 tbsp of jelly (make pb & j sandwich)1 large apple

LUNCH 1 can white albacore tuna (in water)1 tbsp light mayonnaise2 slices whole wheat bread(make tuna sandwich)1 tbsp light mayonnaise

AFTER LUNCH SNACK 1 cup lowfat cottage cheese1 cup sliced pineapple(mix pineapple in with cottage cheese)6 whole wheat crackers1 tbsp peanut butter(spread peanut butter on crackers)

PRE-WORKOUT 1 scoop of 1.M.R™(Ultra Concentrated Pre-Workout)1 large apple

DURING WORKOUT 1 scoop of BLOX™ (Silk Amino Acids)

POST WORKOUT 3-5 grams of creatine1 giant-sized pixy stick2 scoops of your favorite protein

DINNER 8 oz. top sirloin steak1 cup cooked brown rice1 cup cooked black beans(mix beans & rice together) 1 cup chopped broccoli2 cups mixed green salad1 tbsp olive oil1 tbsp vinegar(mix beans & rice together)

NIGHT TIME SNACK (Eat Right Before Bed)1 scoop of your favorite protein1 oz. of walnuts

For a complete nutrition plan scan QR codeor visit http://bit.ly/x4ecNo

Come train in our gym with me (hotel, airfare and meals included). Spend the day doing what we do. We’ll go to the kitchen in the office, take our 1MR and go have a killer workout. Speaking of 1MR, you’ll also WIN a 1 YEAR SUPPLY of 1MR. While you’re here we’ll shoot some training videos and throw them up on our website and Facebook.

Just visit our Facebook page and you’ll find all the details for entering. While you’re there don’t forget to hit me up and say

“What’s up Abe”.Scan this QR Code or visit Facebook.com/BPIonline

WIN A TRIPto FORT LAUDERDALE, FL. & visit the BPI SPORTS HQ

Hey, I’m Abe...the customer service guy here at BPI SPORTS. If you’ve been to our Facebook page you’ll see me posting videos, training tips and contests for free product. Just recently we launched a new “official” BPI SPORTS page on Facebook. To say thank you to all of our friends and customers I wanted to do a NEW CONTEST….something different than we’ve ever done before. We’re always getting people posting on our wall that wish they could come train at our gym here at BPI Headquarters. For those of you who haven’t seen it, we have over 3,200 of some of the coolest equipment you’ll find anywhere.

SO HERE’S THE OPPORTUNITY:

1YEAR SUPPLY OF 1.M.R.

&

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