Have any of you heard of the One day arm cure? Its supposed to put 3/8-inch
on your arms in as short as 24 hours. I have tried it and I can tell you its
pretty good. I didn't get 3/8-inch though. Well, maybe cause I didn't follow
the diet it gives you at all and plus I didn't have any supplements at the
time. So if you would like to gain 3/8-inch on your arm fast you should try
this workout.
However, I did change the exercises around for easier use I mean who knows
what a Seated Zottman Curl is? I changed the exercises to ones that are very
similar to the original version, but that we are all familiar with. So this
is my own version of it.
The One-Day Arm Cure takes a little preparation, though. It will take the
entire day, so be prepared for it and be sure you don't have any other plans.
Here's the program, including scheduled meals:
8:30 Neurotransmitter Boost
- 1 serving of Power Drive
9:00 Program A
- Hammer Curls: 5-7 reps
- Rest 90 seconds
- Skull Crushers: 6-8 reps
- Rest 90 seconds
- Hammer Curls: 5-7 reps
- Rest 90 seconds
- Skull Crushers: 6-8 reps
9:30 Program B
- Incline Dumbbell Curls: 5-7 reps
- Rest 90 seconds
- Bench Press: 6-8 reps
- Rest 90 seconds
- Incline Dumbbell Curls: 5-7 reps
- Rest 90 seconds
- Bench Press: 6-8 reps
10:00 Program A
- Hammer Curls: 5-7 reps
- Rest 90 seconds
- Skull Crushers: 6-8 reps
- Rest 90 seconds
- Hammer Curls: 5-7 reps
- Rest 90 seconds
- Skull Crushers: 6-8 reps
10:30 Program B
- Incline Dumbbell Curls: 5-7 reps
- Rest 90 seconds
- Bench Press: 6-8 reps
- Rest 90 seconds
- Incline Dumbbell Curls: 5-7 reps
- Rest 90 seconds
- Bench Press: 6-8 reps
10:45 Recovery Snack
- 1 serving of a meal replacement drink such as GROW!, in water, with 5 g
of Glutamine powder added
11:00 Program A
- Hammer Curls: 5-7 reps
- Rest 90 seconds
- Skull Crushers: 6-8 reps
- Rest 90 seconds
- Hammer Curls: 5-7 reps
- Rest 90 seconds
- Skull Crushers: 6-8 reps
11:30 Program B
- Incline Dumbbell Curls: 5-7 reps
- Rest 90 seconds
- Bench Press: 6-8 reps
- Rest 90 seconds
- Incline Dumbbell Curls: 5-7 reps
- Rest 90 seconds
- Bench Press: 6-8 reps
1:30 Program A
- Hammer Curls: 8-10 reps
- Rest 75 seconds
- Skull Crushers: 10-12 reps
- Rest 75 seconds
- Hammer Curls: 8-10 reps
- Rest 75 seconds
- Skull Crushers: 10-12 reps
2:00 Neurotransmitter Boost
- 1 serving of Power Drive
2:00 Program B*
- Incline Dumbbell Curls: 8-10 reps
- Rest 75 seconds
- Bench Press: 10-12 reps
- Rest 75 seconds
- Incline Dumbbell Curls: 8-10 reps
- Rest 75 seconds
- Bench Press: 10-12 reps
*If you're like most people, you'll hit a "wall" about this time-it's what
marathoners call "bonking." Of course, you'll have to remember that "riches
go to the strong" and keep going. Power Drive should really help you maintain
your strength and mental focus.
2:30 Program A
- Hammer Curls: 8-10 reps
- Rest 75 seconds
- Skull Crushers: 10-12 reps
- Rest 75 seconds
- Hammer Curls: 8-10 reps
- Rest 75 seconds
- Skull Crushers: 10-12 reps
3:00 Program B
- Incline Dumbbell Curls: 8-10 reps
- Rest 75 seconds
- Bench Press: 10-12 reps
- Rest 75 seconds
- Incline Dumbbell Curls: 8-10 reps
- Rest 75 seconds
- Bench Press: 10-12 reps
3:15 Mid-Afternoon Snack
- 1 serving of GROW! (or other meal replacement drink)
- 1 low-glycemic index fruit, like an orange or a pear
3:30 Program A (High Reps)
- Hammer Curls: 12-15 reps
- Rest 60 seconds
- Skull Crushers: 15-20 reps
- Rest 75 seconds
- Hammer Curls: 12-15 reps
- Rest 60 seconds
- Skull Crushers: 15-20 reps
4:00 Program B (High Reps)
- Incline Dumbbell Curls: 12-15 reps
- Rest 60 seconds
- Bench Press: 15-20 reps
- Rest 60 seconds
- Incline Dumbbell Curls: 12-15 reps
- Rest 60 seconds
- Bench Press: 15-20 reps
4:30 Program A (High Reps)
- Hammer Curls: 12-15 reps
- Rest 60 seconds
- Skull Crushers: 15-20 reps
- Rest 75 seconds
- Hammer Curls: 12-15 reps
- Rest 60 seconds
- Skull Crushers: 15-20 reps
5:00 Program B (High Reps)
- Incline Dumbbell Curls: 12-15 reps
- Rest 60 seconds
- Bench Press: 15-20 reps
- Rest 60 seconds
- Incline Dumbbell Curls: 12-15 reps
- Rest 60 seconds
- Bench Press: 15-20 reps
5:15 Snack
- 2 low-glycemic index fruits, like oranges or pears
5:30 Giant Set (High Reps)
- Hammer Curls: 12-15 reps
- Rest 0 seconds
- Skull Crushers: 15-20 reps
- Rest 0 seconds
- Incline Dumbbell Curls: 12-15 reps
- Rest 0 seconds
- Bench Press: 15-20 reps
- Rest 120 seconds
- Hammer Curls: 12-15 reps
- Rest 0 seconds
- Skull Crushers: 15-20 reps
- Rest 0 seconds
- Incline Dumbbell Curls: 12-15 reps
- Rest 0 seconds
- Bench Press: 15-20 reps
6:00 First Recovery Feeding
- 2 servings of creatine, mixed with grape juice
- 20 g branch chain amino acids
- 2 g of vitamin C
- 4 tablets of Champion Nutrition OxyPro
- 800 mg of phosphatidyl serine
7:00 Second Recovery Feeding
Blender drink consisting of:
- 1 GROW! (or other meal replacement drink)
- 125 g of carb powder
- 10 g of creatine
- 20 g of glutamine
7:30 Now that your warmup's over, it's time to get down to the real
workout...nawww, just kidding. It's over. You survived. Slap yourself on the
back, if you can.
The Day After:
This is usually when you are the most sore. Be sure to take in plenty of
protein and you might want to even add 0.45 g of creatine per kg of body
weight over the next five days, in addition to loading up on anti-oxidants.
Well, that's about it if you have any questions about the one day arm cure
(my or the original version) feel free to e-mail me.
![My Version Of The One Day Arm Cure!]()
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