Sunday, March 9, 2008

Trigger New Growth For Bigger Biceps (2)

Trigger New Growth For Bigger Biceps

Big Arm Tip # 4(B)

Let us pick up from where we left off.

week# 2

For week two we will be doing a Standard workout - Do a workout that is varied and has 3 exercises and
a pull up. Use standard rep ranges and do not do more than 9 or 10 total sets.


Body weight only as warm up - 10 reps minimum with body, try to focus on biceps.
Make sure the biceps are the ones doing the lifting.

Barbell Curls

Wide and Narrow Grip

3 x 8

Seated Alternate Dumbbell Curls

3 x 10

Concentration Curls - seated

3 x 8

Rest: Take 1 - 2 minutes in between sets.

Muscle Meals

Lunch - Turkey BLT Wrap.

The Turkey Bacon will help lower the fat in this classic.

3 Slices turkey bacon

1 TBsp Fat free mayonnaise

1 Flour Tortilla (soft)

3 oz deli roasted turkey breast, diced

2 slices tomato

2 leaves of lettuce

What you do: Cook the bacon per package directions. Smear the mayonnaise on the tortilla.
Line the middle of the tortilla with the bacon, and top with the turkey breast, tomato, and
lettuce. Roll the whole thing tightly into a tube.

Makes 1 wrap

275 Calories - 21 Grams Protein - 28 Grams Carbs - 9 Grams of Fat.

We will continue with week three in our next e-newsletter.

Keep Hanging and Banging.

Leon Cruz.

P.S. If you purchase your Muscle Conditioning DVD's I will
send you the Muscle Conditioning Book absolutely free with some other
goodies. So visit:
And for the Kick Ass mass building Tactics course go to:


P.P.S. Go to for the
special deal I have for you.

Copyright, Urban Publishing Co. LLC. 2008

**The contents of this daily Blog is not to be considered as medical advice.
Always consult a physician before beginning or changing any fitness

This Blog is protected by copyright, 2007, Urban
Publishing Co. LLC. Inc. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Urban Publishing Co. LLC.

Leon Cruz
Urban Publishing Co. LLC.
P.O. Box 70181
Brooklyn New York, 11207-0181
718-346-4337 Phone
718-346-4337 FAX

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