When I used to train back in the day at

Gibsons Gym in Manchester, Connecticut,

one of the slogans on the back of the
Gibsons Gym T-shirts read, It doesnt
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 theyre also the most visible body part
you have, and its the one that essentially
announces to the world that yes, you are
strong and muscular, and yes, you are a
weight lifter. So its 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 gured that it made perfect sense
to give you a booklet on building them.
Jim Stoppani, PhD
Regardless of where youre 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
TRAINING
Chest, Triceps, Biceps
Legs, Calves, Back, Abs
Shoulders & Traps
NUTRITION
Secrets to get you Bigger &
Stronger. Diet & Supplements for
Growing Bigger Arms
SCIENCE
The Truth about Silk Amino Acids
INSIDE CONTENTS
COVER DESIGN: Omar Ramirez
PHOTOGRAPHER: Mike McErlane
EDITOR: James Grage
CREATIVE DIRECTOR: Silvia Cortes
GRAPHIC ARTIST: Omar Ramirez
WRITER: Dr. Jim Stoppani
CONTRIBUTORS:
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 BREAKDOWN
This 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 BREAKDOWN
WEEK 1 ONCE PER WEEK
ANNIHILATES 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 WEEK
USES 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 WEEK
TO CAUSE OVER REACHING.
WEEK 6 ONCE PER WEEK
STOPS THE OVER REACHING FROM BECOMING OVER TRAINING AND THE ARMS GROW
DRAMATICALLY DURING THE RECOVERY.
WEEK 7 ONCE PER WEEK
YES, 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 REACHING
EXPLAINED
Over 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 conrms that this
method results in signicant
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 1
PHASE 2
SHORT HEAD BICEPS
Short 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.
BRACHIALIS
In 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 crosses
the elbow joint to attach to the ulna (forearm bone). The brachialis exes
the 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 BICEPS
Long head of the biceps (outer head): Its 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 ex it, so its 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 HEAD
This 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 HEAD
This 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 HEAD
This 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
W
E
E
K

1
USE THIS TRAINING SPLIT DURING WEEK ONE:
MUSCLE GROUPS
Chest, Triceps, Biceps
Legs, Calves
Off
Back, Abs
Shoulders, Traps
Off
Off
DAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
W
E
E
K

2
USE THIS TRAINING SPLIT DURING WEEK TWO:
MUSCLE GROUPS
Chest, Triceps, Biceps
Legs, Calves
Off
Back, Biceps, Triceps
Shoulders, Traps, Abs
Off
Off
DAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
W
E
E
K

3
-
5
USE THIS TRAINING SPLIT DURING WEEK THREE, FOUR & FIVE:
MUSCLE GROUPS
Chest, Triceps, Biceps
Shoulders, Traps, Abs
Back, Biceps, Triceps
Off
Biceps, Triceps, Legs, Calves
Off
Off
DAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
W
E
E
K

6
USE THIS TRAINING SPLIT DURING WEEK SIX:
MUSCLE GROUPS
Chest, Abs
Back, Calves
Off
Shoulders, Traps
Biceps, Triceps, Legs
Off
Off
DAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
To properly hit your arms during these 6 weeks, youll 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 testosterones anabolic actions,
lower cortisol further facilitates the muscle strength and
growth promoting properties of testosterone.
Dr. Jim Stoppani
1
Since youll be training arms pretty
much every other day during weeks
three, four and ve, you may be
worried about your arms still being
sore when you train them. Dont 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 testosterones anabolic actions,
lower cortisol further facilitates the muscle strength and
growth promoting properties of testosterone.
Dr. Jim Stoppani
1
CHEST, TRICEPS & BICEPS
MONDAY
EXERCISE
BENCH PRESS
REVERSE-GRIP BP
INCLINE DUMBBELL FLY
CABLE CROSSOVER
CLOSE-GRIP BP
(NEGATIVE REPS)*
CLOSE-GRIP BP
SEATED DUMBBELL
OVERHEAD TRICEPS
EXTENSION
TRICEPS PRESSDOWN
BARBELL CURLS
(NEGATIVE REPS)*
BARBELL CURLS
INCLINE
DUMBBELL CURLS
EZ-BAR
PREACHER CURL
MUSCLE GROUP SETS
3
3
3
3
3
3 #
3 ^
3 ^
3
3 #
3 ^
3 ^
REPS
8-10
8-10
8-10
10-12
3-5
6-8
6-8
6-8
3-5
6-8
6-8
6-8
REST
1-2 MIN
1-2 MIN
1-2 MIN
1-2 MIN
2-3 MIN
2-3 MIN
2-3 MIN
2-3 MIN
2-3 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 & CALVES
TUESDAY
EXERCISE
SQUAT
LEG PRESS
LEG EXTENSION
ROMANIAN DEAD LIFT
LYING LEG CURL
STANDING CALF RAISE
SEATED CALF RAISE
SETS
3
3
3
3
3
4
4
REPS
8-10
10-12
12-15
8-10
12-15
12-15
12-15
REST
1-2 MIN
1-2 MIN
1-2 MIN
1-2 MIN
1-2 MIN
1 MIN
1 MIN
MUSCLE GROUP
WEEK 1
SHOULDERS & TRAPS
FRIDAY
EXERCISE
BARBELL
SHOULDER PRESS
DUMBBELL
UPRIGHT ROW
DUMBBELL
LATERAL RAISE
DUMBBELL BENT-OVER
LATERAL RAISE
BARBELL SHRUG
SETS
4
3
3
3
4
REPS
8-10
8-10
10-12
10-12
8-10
REST
1-2 MIN
1-2 MIN
1-2 MIN
1-2 MIN
1-2 MIN
MUSCLE GROUP
THURSDAY
EXERCISE
BENT-OVER
BARBELL ROW
WIDE-GRIP
PULLDOWN
REVERSE-GRIP
PULLDOWN
STRAIGHT-ARM
PULLDOWN
SEATED CABLE ROW
HANGING LEG RAISE
STANDING
CABLE CRUNCH
SETS
3
3
3
3
3
3
3
REPS
8-10
8-10
8-10
10-12
10-12
TO FAILURE
10-12
REST
1-2 MIN
1-2 MIN
1-2 MIN
1-2 MIN
1-2 MIN
1 MIN
1 MIN
BACK & ABS
MUSCLE GROUP
WEEK 1 ONCE PER WEEK
ANNIHILATES 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 & BICEPS
EXERCISE
INCLINE 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
SETS
3
3
3
3
3
3
3
3
3
REPS
8-10
8-10
12-15
12-15
15-20
15-20
15-20
15-20
15-20
REST
1-2 MIN
1-2 MIN
1-2 MIN
1-2 MIN
1 MIN
1 MIN
1 MIN
1 MIN
1 MIN
MONDAY
MUSCLE GROUP
TUESDAY
EXERCISE
FRONT SQUAT
HACK SQUAT
LEG EXTENSION
SEATED LEG CURL
DUMBBELL
ROMANIAN DEAD LIFT
SEATED LEG CURL
LEG PRESS CALF RAISE
SETS
3
3
3
3
3
4
4
REPS
8-10
8-10
8-10
8-10
8-10
20-25
15-20
REST
1-2 MIN
1-2 MIN
1-2 MIN
1-2 MIN
1-2 MIN
1 MIN
1 MIN
LEGS & CALVES
MUSCLE GROUP
WEEK 2
HIGHER
TESTOSTERONE
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 bers to
cause more muscle damage. When
you damage muscle bers they
are replaced with new ones called
satellite cells (basically muscle stem
cells) that grow bigger and stronger
than the older bers.
HIGHER
TESTOSTERONE
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
THURSDAY
EXERCISE
PULL-UP
ONE-ARM
DUMBBELL ROW
WIDE-GRIP PULLDOWN
SEATED CABLE ROW
STRAIGHT-ARM
PULLDOWN
EZ-BAR CURL
HIGH CABLE CURL
BEHIND-THE-BACK
CABLE CURL
TRICEPS DIPS
CABLE OVERHEAD
TRICEPS EXTENSION
ROPE TRICEPS
PRESSDOWN
SETS
3
3
3
3
3
3
3
3
3
3
3
REPS
TO FAILURE
8-10
10-12
10-12
12-15
20-25
20-25
20-25
TO FAILURE
20-25
20-25
REST
1-2 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 & TRICEPS
MUSCLE GROUP
WEEK 2
WEEK 2 TWICE PER WEEK
USES 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 Grage
SHOULDERS, TRAPS & ABS
FRIDAY
EXERCISE
DUMBBELL
SHOULDER PRESS
MACHINE
LATERAL RAISE
SMITH MACHINE
UPRIGHT ROW
MACHINE REAR
DELT FLY
DUMBBELL SHRUG
REVERSE CRUNCH
superset with
CRUNCH
MUSCLE GROUP SETS
3
3
3
3
4
3
3
REPS
8-10
12-15
12-15
12-15
10-12
TO FAILURE
TO FAILURE
REST
1-2 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 frst 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.
Im not telling you all this to make myself sound
like the smartest guy in the world. Its that Ive
been fortunate to have worked with the best and
brightest researchers and scientic 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, scientically proven.
You get the idea, Im 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 nd 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
theyve 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 fnd?
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 rst 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 specic
benets in the body individually, supplementing
them together in this unique form delivers a
plethora of benets.

35
30
25
20
15
10
5
0
125% INCREASE IN EXERCISE DURATION
S
W
I
M
M
I
N
G

T
I
M
E

I
N

M
I
N
U
T
E
S
NORMAL EXERCISE
SAA PREPARATION
28
12
Once you carefully comb through the scientic
literature you start realizing just how benecial
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 benets
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 avoring, 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
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1
Chris Mackenzie is the East Coast Sales Manager for BPI Sports
SHOULDERS, TRAPS & ABS
TUESDAY
EXERCISE
CABLE LATERAL RAISE
SMITH MACHINE
BEHIND THE NECK
SHOULDER PRESS
SMITH MACHINE
UPRIGHT ROW
FACE PULLS
DUMBBELL SHRUG
BICYCLE CRUNCH
OBLIQUE CRUNCH
ON ANGLED BACK
EXTENSION BENCH
SETS
3
3
3
3
4
3
3
REPS
15-20
15-20
15-20
15-20
15-20
TO FAILURE
TO FAILURE
REST
1-2 MIN
1-2 MIN
1-2 MIN
1-2 MIN
1-2 MIN
1 MIN
1 MIN
MUSCLE GROUP
CHEST, TRICEPS & BICEPS
MONDAY
EXERCISE
CABLE CROSSOVER
BENCH PRESS
INCLINE DUMBBELL FLY
INCLINE DUMBBELL PRESS
CLOSE-GRIP BP
(NEGATIVE REPS)*
CLOSE-GRIP BP
SEATED DUMBBELL
OVERHEAD TRICEPS
EXTENSION
TRICEPS PRESSDOWN
BARBELL CURLS
(NEGATIVE REPS)*
BARBELL CURLS
INCLINE
DUMBBELL CURLS
EZ-BAR
PREACHER CURLS
MUSCLE GROUP SETS
3
3
3
3
3
3 #
3 ^
3 ^
3
3 #
3 ^
3 ^
REPS
15-20
15-20
15-20
15-20
3-5
4-6
4-6
4-6
3-5
4-6
4-6
4-6
REST
1-2 MIN
1-2 MIN
1-2 MIN
1-2 MIN
2-3 MIN
2-3 MIN
2-3 MIN
2-3 MIN
2-3 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.
WEEK 3
Taking a scoop of 1.M.R

is an absolute
must before a hard workout. It keeps my
strength, energy and intensity
up from start to nish.
James Grage
1
1
James Grage is the Vice President of BPI Sports
TECHNIQUE #2: OVER REACHING
This technique pushes the muscle bers to their limit,
causing them to momentarily get weaker and smaller. But
once the training slows down, the muscle bers rebound
by growing bigger and stronger than they ever could have.
BACK, BICEPS & TRICEPS
WEDNESDAY
EXERCISE
STRAIGHT-ARM
PULLDOWN
WIDE GRIP PULLDOWN
BENT OVER BARBELL ROW
SEATED CABLE ROW
STANDING CABLE
CONCENTRATION CURLS
BEHIND THE
BACK CABLE CURLS
MACHINE CURLS
ONE ARM DUMBBELL
OVERHEAD TRICEP
EXTENSIONS
TRICEPS PRESSDOWNS
BENCH DIPS
SETS
3
3
3
3
3
3
3
3
3
3
REPS
15-20
15-20
15-20
15-20
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
MUSCLE GROUP
WEEK 3
TRICEPS, BICEPS, LEGS & CALVES
FRIDAY
EXERCISE
LYING TRICEPS
EXTENSIONS
superset with
BARBELL CURLS
TRICEPS PUSHDOWNS
superset with
HIGH CABLE CURLS
LEG EXTENSION
SQUAT
LEG PRESS
LYING LEG CURL
ROMANIAN DEAD LIFT
SEATED CALF RAISE
LEG PRESS CALF RAISE
MUSCLE GROUP SETS
4
4
4
4
3
3
3
3
3
4
4
REPS
8-10
8-10
8-10
8-10
15-20
15-20
15-20
15-20
15-20
20-25
15-20
REST
-
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 3 THREE TIMES PER WEEK
TO CAUSE OVER REACHING
CHEST, TRICEPS & BICEPS
MONDAY
EXERCISE
REVERSE-GRIP
INCLINE BP
DUMBBELL BP
MACHINE FLY
CABLE CROSSOVER
FROM LOW PULLEY
CLOSE-GRIP BP
(NEGATIVE REPS)*
CLOSE-GRIP BP
SEATED DUMBBELL
OVERHEAD TRICEPS
EXTENSION
TRICEPS PRESSDOWN
BARBELL CURLS
(NEGATIVE REPS)*
BARBELL CURLS
INCLINE
DUMBBELL CURLS
EZ-BAR PREACHER CURL
MUSCLE GROUP SETS
3
3
3
3
3
3 #
3 ^
3 ^
3
3 #
3 ^
3 ^
REPS
10-12
10-12
10-12
10-12
3-5
10-12
10-12
10-12
3-5
10-12
10-12
10-12
REST
1-2 MIN
1-2 MIN
1-2 MIN
1-2 MIN
2-3 MIN
2-3 MIN
2-3 MIN
2-3 MIN
2-3 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.
SHOULDERS, TRAPS & ABS
TUESDAY
EXERCISE
DUMBBELL
SHOULDER PRESS
CABLE UPRIGHT ROW
CABLE LATERAL RAISE
DUMBBELL BENT-OVER
LATERAL RAISE
ONE-ARM SMITH
MACHINE SHRUG
HANGING LEG RAISE
triset with
TWISTING CRUNCH
triset with
REVERSE CRUNCH
SETS
3
3
3
3
4
3
3
3
REPS
10-12
10-12
10-12
10-12
10-12
TO FAILURE
TO FAILURE
TO FAILURE
REST
1-2 MIN
1-2 MIN
1-2 MIN
1-2 MIN
1-2 MIN
-
-
1 MIN
MUSCLE GROUP
Abe
WEEK 4
WEDNESDAY
EXERCISE
PULLUPS
ONE-ARM
DUMBBELL ROW
REVERSE-GRIP
PULLDOWN
STRAIGHT-ARM
PULLDOWN
BEHIND-THE-BACK
CABLE CURLS
HIGH CABLE CURLS
ROPE CABLE CURLS
TRICEPS PRESSDOWNS
CABLE OVERHEAD
TRICEPS EXTENSIONS
REVERSE-GRIP
TRICEPS PRESSDOWNS
SETS
3
3
3
3
4
3
3
3
3
3
REPS
10-12
10-12
10-12
10-12
15-20
15-20
15-20
15-20
15-20
15-20
REST
1-2 MIN
1-2 MIN
1-2 MIN
1-2 MIN
1 MIN
1 MIN
1 MIN
1 MIN
1 MIN
1 MIN
BACK, BICEPS & TRICEPS
MUSCLE 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 Im trying to put on muscle and kick
up my strength, I stack A-50

with A-HD

.
Its a game changer.
Cody Caywood
1
TRICEPS, BICEPS, LEGS & CALVES
FRIDAY
EXERCISE
LYING TRICEPS
EXTENSIONS
superset with
CLOSE-GRIP BP
TRICEPS PUSHDOWNS
(ROPE HANDLE)
superset with
CABLE OVERHEAD
TRICEPS EXTENSIONS
INCLINE
DUMBBBELL CURLS
superset with
ALTERNATING
DUMBBELL CURLS
ROPE CABLE CURLS
superset with
CABLE CURLS
(STRAIGHT BAR)
LYING TRICEPS EXTENSIONS
superset with
BARBELL CURLS
TRICEP PUSHDOWNS
superset with
HIGH CABLE CURLS
FRONT SQUAT
DUMBBELL STEP-UP
LEG PRESS
LEG EXTENSION
LYING LEG CURL
LEG PRESS CALF RAISE
SEATED CALF RAISE
MUSCLE GROUP SETS
3
3
3
3
3
3
3
3
4
4
4
4
3
3
3
3
3
4
4
REPS
25-30
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 WEEK
TO 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 bers, but
also helps to boost
growth hormone
levels higher.
When Im trying to put on muscle and kick
up my strength, I stack A-50

with A-HD

.
Its a game changer.
Cody Caywood
1
1
Cody Caywood is the West Coast Sales Manager for BPI Sports
CHEST, TRICEPS & BICEPS
MONDAY
EXERCISE
BENCH PRESS
INCLINE DUMBBELL BP
DUMBBELL FLY
CABLE CROSSOVER
FROM MID PULLEY
CLOSE-GRIP BP
(NEGATIVE REPS)*
CLOSE-GRIP BP
SEATED DUMBBELL
OVERHEAD TRICEPS
EXTENSION
TRICEPS PRESSDOWN
BARBELL CURLS
(NEGATIVE REPS)*
BARBELL CURLS
INCLINE
DUMBBELL CURLS
EZ-BAR
PREACHER CURL
MUSCLE GROUP SETS
3
3
3
3
3
3 #
3 ^
3 ^
3
3 #
3 ^
3 ^
REPS
4-6
4-6
12-15
12-15
3-5
8-10
8-10
8-10
3-5
8-10
8-10
8-10
REST
2-3 MIN
2-3 MIN
1-2 MIN
1-2 MIN
2-3 MIN
2-3 MIN
2-3 MIN
2-3 MIN
2-3 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 a drop set on the last set by immediately reducing the weight by 20-30% and continuing the set.
TUESDAY
EXERCISE
BARBELL
SHOULDER PRESS
STANDING DUMBBELL
SHOULDER PRESS
DUMBBELL
LATERAL RAISE
MACHINE REAR
DELT FLY
SMITH MACHINE SHRUG
BEHIND-THE-BACK
SMITH MACHINE SHRUG
BICYCLE CRUNCH
CABLE WOODCHOPPER
SETS
3
3
3
3
2
2
3
3
REPS
4-6
4-6
12-15
12-15
4-6
12-15
TO FAILURE
15-20
REST
2-3 MIN
2-3 MIN
1-2 MIN
1-2 MIN
2-3 MIN
1-2 MIN
1-2 MIN
1-2 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
bers, 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 dont 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 & TRICEPS
WEDNESDAY
EXERCISE
BENT-OVER
BARBELL ROW
WIDE-GRIP PULLDOWN
REVERSE-GRIP
PULLDOWN
STRAIGHT-ARM
PULLDOWN
PREACHER CURL
INCLINE
DUMBBELL CURL
DUMBBELL
HAMMER CURL
TRICEPS PRESSDOWN
MACHINE TRICEPS
EXTENSION
DUMBBELL OVERHEAD
TRICEPS EXTENSION
SETS
3
3
3
3
3
3
3
3
3
3
REPS
4-6
4-6
12-15
12-15
20-25
20-25
20-25
20-25
20-25
20-25
REST
2-3 MIN
2-3 MIN
1-2 MIN
1-2 MIN
1 MIN
1 MIN
1 MIN
1 MIN
1 MIN
1 MIN
MUSCLE GROUP
WEEK 5
TRICEPS, BICEPS, LEGS & CALVES
FRIDAY
EXERCISE
CLOSE-GRIP
BENCH PRESS
giant set with
LYING TRICEPS
EXTENSIONS
giant set with
DUMBBELL
OVERHEAD
EXTENSIONS
giant set with
BENCH DIPS
PRONE INCLINE CURLS
giant set with
INCLINE
DUMBBELL CURLS
giant set with
EZ-BAR CURLS
giant set with
DUMBBELL
HAMMER CURLS
SQUAT
LEG PRESS
LEG EXTENSION
ROMANIAN DEADLIFT
SEATED LEG CURL
STANDING CALF RAISE
SEATED CALF RAISE
MUSCLE GROUP SETS
3
3
3
3
3
3
3
3
3
3
3
3
3
4
4
REPS
12-15
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 WEEK
TO 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 bers 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 & ABS
MONDAY
Easy arm workout higher reps or moderate reps
EXERCISE
BENCH PRESS
REVERSE-GRIP INCLINE
DUMBBELL BP
INCLINE
DUMBBELL FLY
SMITH MACHINE
BENCH PRESS
HANGING LEG RAISE
CABLE CRUNCH
OBLIQUE
CABLE CRUNCH
SETS
3
3
3
3
3
3
3
REPS
8-10
8-10
15-20
15-20
TO FAILURE
15-20
15-20
REST
1-2 MIN
1-2 MIN
1 MIN
1-2 MIN
1 MIN
1 MIN
1 MIN
MUSCLE GROUP
BACK & CALVES
TUESDAY
EXERCISE
BENT-OVER
BARBELL ROW
WIDE-GRIP PULLDOWN
STRAIGHT-ARM
PULLDOWN
SEATED CABLE ROW
SEATED CALF RAISE
superset with
ONE-LEGGED
STANDING CALF RAISE
(BODY WEIGHT)
SETS
3
3
3
3
3
3
REPS
8-10
8-10
15-20
15-20
15-20
6-20
REST
1-2 MIN
1-2 MIN
1-2 MIN
1-2 MIN
-
1 MIN
MUSCLE GROUP
WEEK 6 ONCE PER WEEK
STOPS THE OVER REACHING FROM BECOMING OVER THE ARMS
GROW DRAMATICALLY DURING THE RECOVERY
WEEK 6
SHOULDERS & TRAPS
THURSDAY
EXERCISE
BARBELL
SHOULDER PRESS
DUMBBELL
LATERAL RAISE
DUMBBELL REAR
DELT RAISE
MACHINE
SHOULDER PRESS
BARBELL SHRUG
BEHIND-THE-BACK
SMITH MACHINE SHRUG
SETS
3
3
3
3
4
2
REPS
8-10
8-10
15-20
15-20
8-10
12-15
REST
1-2 MIN
1-2 MIN
1-2 MIN
-
1-2 MIN
1-2 MIN
MUSCLE GROUP
TRICEPS, BICEPS & LEGS
FRIDAY
EXERCISE
CLOSE-GRIP BP
DUMBBELL OVERHEAD
TRICEPS EXTENSION
TRICEPS PRESSDOWN
BARBELL CURL
INCLINE DUMBBELL CURL
DUMBBELL HAMMER CURL
SQUAT
LEG PRESS
LEG EXTENSION
SMITH MACHINE SQUAT
ROMANIAN DEADLIFT
SEATED LEG CURL
SETS
3
3
3
3
3
3
3
3
3
3
3
3
REPS
8-10
8-10
8-10
8-10
8-10
8-10
8-10
8-10
15-20
15-20
8-10
15-20
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 MIN
1 MIN
1-2 MIN
1 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 youll need all the help you can get to be
amped up to keep your intensity up from the rst 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 rst 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 eggs
3 large egg whites
2 cups cooked oatmeal
MORNING SNACK
1 scoop of your favorite protein
2 slices of whole wheat bread
1 tbsp peanut butter
1 tbsp of jelly (make pb & j sandwich)
1 large apple
LUNCH
1 can white albacore tuna (in water)
1 tbsp light mayonnaise
2 slices whole wheat bread
(make tuna sandwich)
1 tbsp light mayonnaise
AFTER LUNCH SNACK
1 cup lowfat cottage cheese
1 cup sliced pineapple
(mix pineapple in with cottage cheese)
6 whole wheat crackers
1 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 creatine
1 giant-sized pixy stick
2 scoops of your favorite protein
DINNER
8 oz. top sirloin steak
1 cup cooked brown rice
1 cup cooked black beans
(mix beans & rice together)
1 cup chopped broccoli
2 cups mixed green salad
1 tbsp olive oil
1 tbsp vinegar
(mix beans & rice together)
NIGHT TIME SNACK
(Eat Right Before Bed)
1 scoop of your favorite protein
1 oz. of walnuts
For a complete nutrition plan scan QR code
or visit http://bit.ly/x4ecNo
Come train in our gym with me (hotel, airfare and meals included). Spend the day doing what we do.
Well go to the kitchen in the ofce, take our 1MR and go have a killer workout. Speaking of 1MR, youll
also WIN a 1 YEAR SUPPLY of 1MR. While youre here well shoot some training videos and throw them
up on our website and Facebook.
Just visit our Facebook page and youll nd
all the details for entering. While youre there
dont forget to hit me up and say
Whats up Abe.
Scan this QR Code or visit
Facebook.com/BPIonline
WIN A TRIP
to FORT LAUDERDALE, FL.
& visit the BPI SPORTS HQ
Hey, Im Abe...
the customer service guy here
at BPI SPORTS. If youve been
to our Facebook page youll see
me posting videos, training tips
and contests for free product.
Just recently we launched a new
ofcial 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 weve
ever done before. Were 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 havent seen
it, we have over 3,200 of some of
the coolest equipment youll nd
anywhere.
SO HERES THE OPPORTUNITY:
1YEAR SUPPLY OF 1.M.R.
&