1) Follow the super-sets as demonstrated on the webcast workout video lesson, with the first set a warm-up set.

2) You can substitute exercises for a particular exercise if the training equipment used by Bill is not available to you.

3) Use super-sets for all of the arm workout exercises. Exercising biceps and triceps in a super-set makes your arms more susceptible for growth, and keeps them pumped up longer for maximum gains.

The arm workout uses medium intensity, 8 to 12 reps. Note that the biceps and triceps are trained with heavy intensity during the chest and back workout exercises performed on different days of the week. When performing super-sets, keep in mind that when you are exercising your biceps, your triceps are resting. so this means that you only need a short period of rest between each super-set, about 60 seconds if your level of conditioning permits. If you are new to super-sets you may need a longer period of rest, until your super-set conditioning improves. When you watch the web cast workout video lesson, Bill Grant will provide you with additional details and interesting information and tips from his 4 decades of bodybuilding excellence.

THE WEBCAST