Arm Exercises

A Complete Guide to Gaining One Inch in One Day

Try it for yourself—an amazing and effective arm program that'll stretch your sleeves in one day.


How to get bigger arms - bicep workouts

The 1-Inch-in-a-Day Bicep Workout

Time* Excercise Sets Reps
0 Standing Barbell Curl 3 8
  Superset w/ Seated Two-Hand Overhead Dumbbell Extension** 3 8
20 Seated Alternating Dumbbell Curl 2 12
  Superset w/ Two-Arm Dumbbell Kickback 2 12
40 "Crazy 6's" Barbell Curl*** 1 6
  Superset w/ "Crazy 6's" Lying Barbell French Press 1 6

Repeat this every hour for five hours total.
Rest 90 seconds between supersets.

* Time refers to the part of each hour the listed exercises are performed. For instance, "0" could be 2 p.m., "20" would be 2:20 p.m. and "40" would be 2:40 p.m.
** Use a low-back bench or chair if you have one; otherwise sit at the end of a flat bench.
*** Crazy 6's use a six-second positive and six-second negative for six reps (total of 72 seconds of tension on the muscles).

Nutritional Support

As for the eating plan we followed during our insane five-hour, 60-set workout, it was just as crazy. We ate once per hour, and these were our five meals:

Meal 1: 1 banana, plus mix together: 8 oz. ground turkey, white rice, garlic-basil tomato sauce and your choice of spices

Meal 2: Same as Meal 1

Meal 3: 4 hard-boiled egg whites + 1 banana

Meal 4: 6 oz. fat-free cottage cheese mixed with your choice of fruit

Meal 5: 40 g whey protein + 6 fat-free Oreo cookies (a reward for the effort!)