NoExcusesGym

This program actually works! Guys, do you want to add an inch to your arms? This program is little big time consuming, it takes 5 hours but your arms can be bigger permanently! Try it and let me know how you did.
You need to do Supersets of following workouts with the rest between those supersets.
Also you need to watch a time during your exercise.

0:00 min 3×8 Straight Bar Curls
3×8 Head Crush w/ Straight Bar

20:00 min 2×12 Dumbbells Curl
2×12 Dumbbells Head Crusher

40:00 min 1x 6 6 seconds Straight Bar Curl (6 sec. up, 6 sec. down)
1×6 6 seconds Head Crush w/ Straight Bar

Think about the weight. You should use light-weight on the 6 seconds exercise so you can finish 6 repetitions.
Start with the first Superset on 0:00 time. Finish 3 supersets and then take a break until 20:00 time and start with the second supersets, take a break and on 40:00 minute start last superset. Take a break and at the start of the second hour start your workout all over. You have to do the whole program it 5 times = 5 hour workout.
What you eat that day is also very important. Eat Protein and/ or Carbohydrate Rich Food.
You may try this program with some other muscles.

This program was presented at Training with Dumbbells Seminar by IFPA.

(by Marcela Vanharova)