FC2Video

Instructions for using this exercise to build bigger chest & arms:

For the first 3-to-5 weeks - Do this exercise twice a week (taking at least 2 days rest between workouts) and...

When doing this arm & chest exercise for the first 3-to-5 weeks do 4-to-6 sets of 8-to-12 reps - (You should notice some mass gain in your pecs, triceps, shoulders, and mid-back after your 2nd-to-3rd week) and...

After 3-to-5 weeks... You're going to use heavier weights and do 8-to-10 sets of 3 reps and when you do these high number of sets and low reps like this....

You'll really start to pack on some serious arm and chest size.

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