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Vince Gironda Arm Workout

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Here is a Vince Gironda arm workout that he claimed could potentially put on up to one inch of new growth to your arms in only 3 weeks.

The compound superset arm blasting routine:

Grab an easy curl bar with a palms up grip. Lower yourself into a semi-squat position so that your elbows are touching the insides of your thighs near or on your knees. Curl the bar up for 5 good reps.

Now stand up and slide your hands out wide and do the body drag curl for 5 reps.

Then put your elbows on a preacher curl bench and do another 5 reps.

Next, take a 10 inch wide palms down grip and lie on a flat bench and do the puller over and press for 15 reps.

He also recommended that for curls you do 1/4 reps and burns. Two burns for each rep plus six burns on the last rep followed by a 10 second count on the negative to finish off the set.

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