[1]

THE OVERVIEW:WE ALL STRIVE TO HAVE A

GREAT PAIR OF ARMS. HOWEVER

THE TYPICAL INDIVIDUAL NEVER

TRAINS THEIR ARMS TO THEIR

TRUE POTENTIAL WHICH IS WHY

THEY ARE ONE OF THE HARDEST

MUSCLE GROUPS TO DEVELOP. IN

THIS EBOOK WE WILL COVER

DIFFERENT PHILOSOPHIES AND

TRAINING STYLES TO WORK

EVERY FIBER WITHIN YOUR ARMS

TO ENSURE MASSIVE GROWTH. I

ASK YOU TRUST MY

RECOMMENDATIONS AND REALLY

GIVE THIS PROGRAM A SHOT.

MOST PEOPLE SIMPLY OVERTRAIN

THESE SMALL MUSCLE. INSTEAD

WE WILL BE OPTIMIZING OUR

PROGRAM TO BRING ON THE

RESULTS WE ALL TRULY WANT

AND DESERVE!

J.R. BARTHEL

Lets face the truth. Ever since the beginning of time we all wanted BIG arms!

BICE

PS/T

RICE

PS

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PLEASE SEE TUTORIAL VIDEO BEFORE STARTING YOUR PROGRAM

CLICK THE LINK BELOWPlease Note: The link below is a private link to watch the tutorial video on youtube

you can only view the video if you click this link. this will allow you to leave commentsand communicate with others who have completed the program.

Thank You For Joining Team Barthel FitnessFor any questions PLEASE email me @ jonathan.barthel@yahoo.com

Always consult a qualified medical professional before beginning any nutritional program or exercise program

http://www.youtube.com/watch?

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Understanding Our 3 Training Tactics

-Fascia Training

-Power

-Eccentric ExplosivenessThe Fascia is a skin like structure that

literally holds the muscles together. If you

have ever hunted or skinned an animal you

know what I am talking about. These skin

like structures hold the muscle in place

and keeps it tight. New training tactics

such as FST-7 utilize fascia training which

is simply pumping a whole lot of blood into

the muscle. This will stretch out the fascia

in hopes of creating room for the muscles

to grow. Typically this is done at the end of

the workout with high sets/moderate reps.

I have found that lower/standard sets with

high reps at the beginning of your workout

is more effective. With this principle we will

create a skin tearing pump right from the

start keeping blood in the muscle

throughout the entire workout ensuring we

stretch the fascia as much as possible.

Power is what we all strive for. Its nice

to have large appealing muscle but without

power whats the point? This is a traditional

training method where we are trying to

move the most amount of weight without

compromising form as possible. Typically

“power sets” are lower reps. We will be

using somewhat of a hybrid rep range to

ensure muscle growth and power at the

same. In your program you will notice we

stick with a 8 rep range. Bring on the

power!

To often individuals just focus on the

movements as opposed to the techniques

and methods. We are optimizing growth by

using a variety of techniques and the one

you can count on adding muscle is our

eccentric explosiveness method. The

muscle have concentric and eccentric

motions. The concentric is where you flex

the muscle. The eccentric is when you un

contract and move the muscle back to its

original position. The eccentric motion is

often neglected. By using negatives we will

put more stress on the muscle. You will see

in the program how we slow down the

motion of the eccentric portion of the lift to

challenge the muscle. Eccentric

movements also do wonders for your

hormone levels as well. You better believe

that this is what separates the strong from

the weak. The explosiveness comes from

contracting the weight as fast as possible

after you slowly let the weight down.

Combining the eccentric movements

explosiveness creates a hybrid move

designed for the gods! After completing a

slow eccentric movement you will notice in

your program you are instructed to flex or

contract the muscle as quickly as possible

working a whole new array of muscle

fibers! Combine these methods and watch

your guns grow!

Doing The Same Old Routine? Most people train far to simply. 3 sets of this 10 reps of that. Your limiting your potential and only hitting certain fibers! This program literally recruits every aspect of your muscle. ARE YOU READY FOR THE BEST ARM WORKOUT OF YOUR LIFE?

NO PAIN NO GLORY

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BICEPSMOVEMENT 1-BICEPS

DUMBBELL BICEP CURLSThis will be our first movement. With this movement we will be applying our method of madness called fascia

training. You will be completing 4 sets of 25 reps. Time to pump some blood to the guns!

We start our workout with

a bang. With this movement

we will be warming up the

muscles while pumping them

full of blood. Choose a weight

that you can complete all 25

reps but make it challenging.

Focusing on the squeeze is

essential. By using dumbbells

we will be working each arm

equally creating balance in

our arms. I want you

completing this exercise

moving both arms at a time.

Allow for only 30-45 second

rest between sets. This

ensures us that our muscles

will stay full and we will

really stretch out that fascia!

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BICEPSMOVEMENT 2-BICEPS

BARBELL BICEP CURLThis will be our second movement for biceps. This is where we will be applying our method of “power” and really

moving the heavy weights! Complete 6 sets of 8 reps. Remember “ No Pain No Glory “

Our second movement

involves the bread and butter

of all bicep movements. The

barbell curl. I highly suggest

the straight bar over the easy

curl as it allows for more

supination which allows us

to contract the biceps more.

Be sure to never

compromise form. Its fun to

move allot of weight but you

need to think like a robot. The

only action you is you flexing

the arm from the elbows.

Allow for up to a maximum of

60 seconds between sets. Try

to make it so your 8th rep is

your last! Train to FAILURE!

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BICEPSMOVEMENT 3-BICEPS

BARBELL ECCENTRIC EXPLOSION CURLThis will be our third and final movement for biceps. This is where we will be applying our method of “Eccentric

Explosion” Complete 6 sets of 10 reps. Remember that quickness and explosiveness is key here!

Our Third and final

movement is performed the

same way as the previous

barbell curl. However in this

movement we will focus

more on the eccentric portion

of the lift. Allow for a 3

second cadence as you

slowly let the weight down

and as you reach the bottom

to contract do so as quickly

as possible. BE EXPLOSIVE.

Make some noise or whatever

you need to do. The idea is to

move the weight from point A

to point B as quickly as you

can! FEEL THE BURN. Allow

for a maximum of 90 second

rest.

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TRICEPSMOVEMENT 1-TRICEPS

TRICEP ROPE PUSHDOWNSThis will be our first movement. With this movement we will be applying our method of madness called fascia

training. You will be completing 4 sets of 25 reps. Time to build some horseshoe triceps!

With this movement we

will be warming up the

muscles while pumping them

full of blood. Choose a weight

that you can complete all 25

reps but make it challenging.

Focusing on the squeeze is

essential. By using the rope it

allows us to really flex the

outer head of the triceps by

squeezing our hands

outwards. Allow for only

30-45 second rest between

sets. This ensures us that our

muscles will stay full and we

will really stretch out that

fascia!

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TRICEPSMOVEMENT 2-TRICEPS

DUMBBELL SKULL CRUSHERSThis will be our second movement for triceps. This is where we will be applying our method of “power” and

really moving the heavy weights! Complete 6 sets of 8 reps. Remember to squeeze those triceps!

Our second movement is

the dumbbell skull crushers.

Most of us have performed

skull crusher for triceps but

its not typically used with

dumbbells. Using dumbbells

allows a greater range of

motion and allows us to keep

a neutral grip working both

heads of the triceps while

creating balance and

symmetry. This is an

exercise that form is easily

broken so keep focused.

Allow up to 60 seconds rest

between sets. Once again be

sure to get close to failure

each set. Make that 8th rep

your last!

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TRICEPSMOVEMENT 3-TRICEPS

STRAIGHT BAR PUSHDOWNSThis will be our third and final movement for Triceps. This is where we will be applying our method of “Eccentric

Explosion” Complete 6 sets of 10 reps. Remember that quickness and explosiveness is key here!

Our Third and final

movement will be the

straight bar pushdown. This

movement really puts a focus

on that outer head of the

triceps. Remember to slowly

let the weight up for about 3

seconds while keeping good

form. EXPLODE and push the

weight done getting a peak

contraction. Stand nice and

tall and make sure the only

muscles being used are your

triceps no cheating here. This

is where it counts! Allow up

to 90 seconds of rest.