How To Get Big Arms iii

German volume training or GVT is a high volume approach on how to get big arms. It is for intermediate or advanced lifters.

***Order*** ***Exercise*** ***Reps*** ***Sets*** Rest
A-1 Seated alt DB curls
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10 repetitions 10 sets 45 secs rest
A-2 Lying DB tricep extensions
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x10 repetitions 10 sets 45 secs rest
Repeat A-1 & A-2 10 times. Begin with a weight you would normally use for 15 max reps (keep this weight for all 10 sets). By about set 5/6 your reps will drop (this is normal). When you can do all 10 sets of 10 reps increase the weight.
B-1 BB wrist curls
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10 repetitions 10 sets 40 secs rest
how to get big arms

Flex Wheeler