Intro

Disclaimer

You must get your physician’s approval before beginning this exercise
program. These recommendations are not medical guidelines but are for
educational purposes only. You must consult your physician prior to starting this
program or if you have any medical condition or injury that contraindicates physical
activity. This program is designed for healthy individuals 18 years and older only.

The information in this report is not meant to supplement, nor replace, proper
exercise training. All forms of exercise pose some inherent risks. The editors and
publishers advise readers to take full responsibility for their safety and know their
limits. Before practicing the exercises in this book, be sure that your equipment is
well-maintained, and do not take risks beyond your level of experience, aptitude,
training and fitness. The exercises and dietary programs in this book are not
intended as a substitute for any exercise routine or treatment or dietary regimen
that may have been prescribed by your physician.

Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Always
ask for instruction and assistance when lifting. Don’t perform any exercise without
proper instruction. See your physician before starting any exercise or nutrition
program. If you are taking any medications, you must talk to your physician before
starting any exercise program, including Armed & Dangerous. If you experience any
lightheadedness, dizziness, or shortness of breath while exercising, stop the
movement and consult a physician.

You must have a complete physical examination if you are sedentary, if you have
high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you
are over 30 years old. Please discuss all nutritional changes with your physician or a
registered dietician. This publication is intended for informational use only. Jason
Ferruggia and www.MuscleGainingSecrets.com will not assume any liability or be
held responsible for any form of injury, personal loss or illness caused by the
utilization of this information.
 Introduction

Throughout this arm specialization program you are going to train biceps and triceps
directly, three times per week. When you are focusing on improving something it is
best to do it first in your workout. Whatever is trained first gets the best results. In
order to accommodate for the increased arm volume we are going reduce the
volume for all other muscle groups. This will help prevent over training and ensure
that you have plenty of extra energy reserves to build new arm size with.

There are three different rep ranges throughout the week to ensure that you fully
stimulate all muscle fiber types to grow maximally. You will also notice that the arms
are trained in a slightly higher rep range than I normally recommend. That is
because the arms, especially the biceps, respond well to high volume and getting a
massive pump. While mindlessly chasing a pump is usually useless, if you can get a
great pump on the arms, while using the proper loading parameters, it will lead to
increased size gains.

Another thing I should point out is that by including all three hand positions for curl
variations the biceps seem to grow faster. That means that on one day we use a
palms down or pronated grip, another day we use a neutral or semi supinated grip
and on day three we use a palms up or supinated grip. This ensures that all of the
elbow flexor muscles are trained equally and that growth will be maximized.

For the triceps we stick with the most effective muscle builders which are close grip
pushups, dips and close grip bench presses. If you don’t have a way to weight your
close grip pushups (either by using chains, a weight vest, a Power Pushup or by
having a partner hold weight on your back) you can sub in a pushdown. But be
warned- it won’t be quite as effective.

The workout is broken up into two phases, an accumulation phase which utilizes
higher volume (more sets and reps) and lower rest periods, and an adaptation
phases which utilizes lower volume and more rest. During the first phase the number
of sets increases steadily over the course of three weeks. The first week is an intro
week with three sets. The second week keeps you at three sets but you should be
pushing the intensity a little bit harder. On weeks three and four we increase the
number of sets by one each week. The numbers listed in the workouts (3,3,4,5)
represent each training week. So on week one you would do 3 sets. On week two
you do three sets again, but push it a little harder then week one. On week three
you do four sets and finally, on week four you do five sets each for biceps and
triceps. That works out to be fifteen total weekly sets. That’s a lot of volume for
arms.

By the last week you will be nearly at the point of overtraining and ready for a
drastic reduction in training volume. By steadily increasing the volume over the
course of the four weeks we build up a reserve of adaptive energies which will be
used in the following lower volume phase to build massive size.

On the first week of the second phase we cut the volume down in the form of both
sets and number of reps used per workout. This will lead to an outstanding
supercompensation effect and even more new growth.

The lower body exercises and other upper body movements are held at a low to
moderate volume throughout. We have included some upper back work for balance
and shoulder health and a smaller amount of pressing work. The pressing volume is
reduced since you are already doing three forms of pressing exercises throughout
the week for the triceps.

One final note here is that after you finish your biceps and triceps exercises you are
going to do an extreme stretch for each muscle group while they are full pumped
and before you move on to the other exercises in the program. After stretching the
biceps and triceps for sixty seconds each you will then start warming up on your
other exercises that are remaining for the day. This will give you a little bit of a
break before you get into the lower body training and upper body pushing and
pulling.

In total, the workouts shouldn’t take more than 45 minutes, excluding general warm
up time.
 Armed & Dangerous Phase 1

Day 1
Exercise Sets Reps Rest
1a) EZ Bar Reverse Curl 3,3,4,5 13-15 60
1b) Diamond Pushup (or Pushdown) 3,3,4,5 13-15 60
2a) Dumbbell Split Squat 3,3,4,4 13-15 90
2b) Inverted Row to Neck (Barbell) 3,3,4,4 10-12 90
3) 30° Incline Dumbbell Press 1,2,2,3 10-12 90

Day 2
Exercise Sets Reps Rest
1a) Hammer Curl 3,3,4,5 10-12 60
1b) Parallel Bar Dip 3,3,4,5 10-12 60
2a) Barbell Hip Thrust 3,3,4,4 10-12 90
2b) Close Parallel Grip Chin Up 3,3,4,4 8-10 90
3) Dumbbell Shrug 2,2,3,3 8-10 60

Day 3
Exercise Sets Reps Rest
1a) Incline Dumbbell Curl 3,4,4,5 8-10 60
1b) Close Grip Bench Press 3,4,4,5 8-10 60
2) Squat 3,3,4,4 6-8 120
3a) 1 Arm Dumbbell Row 3,3,4,4 6-8 90
3b) Dumbbell Military Press (Palms Forward) 2,2,3,3 6-8 90

Note: Be sure to do all of the extreme stretches where appropriate at the end of
your last set of each arm exercise.
 Armed & Dangerous Phase 2

Day 1
Exercise Sets Reps Rest
1a) EZ Bar Reverse Curl 3 10-12 90
1b) Diamond Pushup (or Pushdown) 3 10-12 90
2a) 1 Leg Bench Squat 3 10-12 90
2b) Inverted Row to Neck (Suspension Straps) 3 8-10 90
3) 15° Incline Dumbbell Press 1 8-10 90

Day 2
Exercise Sets Reps Rest
1a) Incline Hammer Curl 3 8-10 90
1b) Parallel Bar Dip 3 8-10 90
2a) Barbell Hip Thrust 3 8-10 90
2b) Medium Parallel Grip Chin Up 3 6-8 90
3) Barbell Shrug 2 6-8 120

Day 3
Exercise Sets Reps Rest
1a) Standing Dumbbell Curl 3 8-10 60
1b) Close Grip Bench Press 3 8-10 60
2) Squat 3 4-6 150
3a) 1 Arm Dumbbell Row 3 4-6 90
3b) Dumbbell Military Press (Palms In) 2 4-6 90

Note: Be sure to do all of the extreme stretches where appropriate at the end of
your last set of each arm exercise.
FTC Disclosure
As of December 1st, 2009 the FTC requires that we disclose whenever there could be
hidden interests or unspoken biases related to recommendations. As I have already
stated I only recommend products that I wholeheartedly recommend and would use
myself. However, to cover my ass, please assume that for every link I have placed in
this manual I will be getting paid thousands of dollars, flown around the world first
class and provided with a lifetime supply of free hookers by the owners of said
companies.