If you want some new bicep growth use this old-school workout trick that saves time and gives you bigger biceps!

Set 1: 35lbs, 8 reps
Set 2: 30lbs, 8 reps
Set 3: 25lbs, 8 reps
Set 4: 20 lbs 8 reps

That’s it! A quick and intense bicep workout you can throw in when time is short and you want bigger biceps to fill out those shirtsleeves.

Give it a try for some bigger biceps and let me now what you think by leaving a comment on the blog, that is, if you can type afterwards;-)

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Here’s an awesome arm workout that I have been having fun with during my short Dad Fitness “meathead” style muscle building program.

It involves Wave Loading and Antagonistic Supersets to build strength AND build muscle at the same time!

It’s been a LONG time since I did some bodypart training and had an “Arm Day” but it’s been really fun to go old-school in the gym for a few weeks and focus on building some rock-solid muscle.

…and with these new techniques I can definitely see a difference in my muscle size and density after a few short weeks!

So if you’re looking for a NEW workout to build bigger and stronger arms give this one a try and you will be bursting out of your shirt-sleeves in no time!

Awesome Arms Workout

A1 Close Grip Preacher Curls, (7,5,3 Wave Loading), 1st wave set of 7, 5, 3, 2nd wave, set of 7, 5, 3, 90 secs rest

A2 Close Grip Bench Press, (7,5,3 Wave Loading), 1st wave set of 7, 5, 3, 2nd wave, set of 7, 5, 3, 90 secs rest

B1 Incline Hammer Curls, 4 sets of 6-10 reps, 60 secs rest

B2 Decline EZ-Bar Tricep Extensions, 4 sets of 6-10 reps, 60 secs rest

C1 Zottman Curls, 3 sets of 10-12 reps, 60 secs rest

C2 Rope Tricep Cable Pushdowns, 3 sets of 10-12 reps, 60 secs rest

A1-A2 means do one exercise set, rest and perform second exercise set, or if you’re in a rush for time don’t rest at all in between exercise supersets!

PS. If you want a cool new muscle building workout program from one of the most innovative trainers in the fitness industry, Nick Nilsson has just
released a program called “Mad Scientist Muscle – Build MONSTER Muscle With Science-Based Training” and I have to say, this looks like his best program yet.

Anyway, definitely check this out now!  This info could seriously save you YEARS of muscle-building frustration

==> Mad Scientist Muscle (click here now to check it out)

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Testing, Testing 123.

This is a test…

Welcome to my NEW Dad Fitness blog!

You should have no problem remembering the address of this new blog at www.DadFitnessBlog.com

Plus, you can access all of my previous posts from my old blog here as well.

This will be the new go-to resource for you busy dads who want to balance fitness, fatherhood and family.

I will be giving you a glimpse into my daily life as a busy dad who works a full-time job as a heavy equipment operator, runs a business at www.DadFitness.com and still finds the time to stay fit and enjoy all that life has to offer.

I want to make this as interactive as possible so I can hear from all you dads and the challenges you face with family and fitness.

So be sure to leave a comment after every post to let me know what you think or how I can help.

Also if you want to stay updated with Dad Fitness don’t forget to click the orange button to the right that says “My Feed” to subscribe to my RRS feed.

As for my workout for today, here is what I did at the gym.

Dynamic Warmup

Box Squats

Single Leg Press

Single Leg Curl

Hanging Leg Raise

3 sets each, 5-10 reps.

Static Stretching

On the Dad Fitness menu for today, I will be serving up Stuffed Steak.

Don’t forget to have a look around, get your FREE Fat Loss Report, “The Truth About Fat Loss”,  check out my workout and cooking videos on my YouTube channel on the right as well as friend me on Facebook and follow me on Twitter.

Stay tuned for more great stuff to stay fit for life with Dad Fitness.

Celebrating Matea's 1st Birthday Last Week

Wishing you Health and Happiness!

Sean Barker,C.P.T.
Author, Dad Fitness
Contributor, Inside Fitness Magazine
Contributor, Fit Parent Magazine

www.DadFitness.com

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If you are a busy dad and sick and tired of spending hours upon hours in the gym doing ineffective workouts and getting next to no results, then use Dad Fitness to cut back on your workout time, boost your metabolism (allowing you to burn calories and fat ALL day and night), and help you lose inches and fit back into your old clothes. http://www.dadfitness.com

I will also use this blog for daily tips,thoughts, workouts, comments and whatever else is on my mind.

So stay tuned

SB

PS. Learn the “The Truth On Fat Loss, How To Finally Lose That Beer Belly” in this FREE report from Sean Barker at http://www.dadfitness.com.

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