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<p><i></i></p></div></div></div></div></header></div></body></html>";s:4:"text";s:30056:"In fact, many protein bars are little more than a candy bar with some... View Article. This will force your body to become more efficient at utilizing fuel sources while increasing your endurance capacity. All rights reserved. Common movements include waves, slams, throws, spirals, and whips. Amazon.com : omotor Forearm Wrist Roller Trainer, Arm Strength Training Exerciser with Heavy Duty Pulley System for LAT Pulldowns, Bicep Curls, Triceps Extensions Fitness Workout Professional Equipment : Sports & Outdoors For instance, performing 4 heavy sets of 5 reps, and then 4 sets of 10 repetitions will result in 60 total repetitions. There are several ways to stick to your diet and get a solid sweat sesh in no matter where life takes you. Call: 1-877-250-5237 | Text: 1-856-230-7369. Thank you for signing up. Most exercises are geared toward causing hypertrophy in this muscle. Therefore, it is imperative that you choose exercises that will increase resistance, flexibility, and toughness in your arms and shoulders. Incorporate failure sets into your workout. I recommend no less than 1 gram of protein per pound of bodyweight. Perform the following workout once or twice per week, with at least 72 hours between sessions. B. Circle both arms, drawing ropes in towards one another before rotating arms up and open to create a full circle, allowing ropes to slam ground as the hands join back together. Once your arm workout is complete, it’s time to move on to the leg developer. “The Blade” talks 2020 Olympia, Recovery from COVID, and his future.... George Peterson - 212 Bodybuilding - 2020 Olympia, Breathing Tips From Halle Berry's Trainer, 2019 Olympia Open Bodybuilding Callout Report, The 50 Best Fitness Influencers on Instagram. You'll see two exercises per body part. Decrease your rest breaks between sets on your higher volume end sets. I like upright row, it is an effective workout … Side Plank. These new exercise techniques will change your approach to arm training, not to mention the size of your bis. Free delivery and returns on all eligible orders. Workout 2 (Wednesday) Back Superset Made up of several smaller muscles including: Flexor Carpi Ulnaris (outside of the forearm), Palmaris Longus (not everyone has this muscle, but if you do it’s in the middle of your forearm), Flexor Carpi Radialis (middle of the forearm). Single Arm Push Slam This is a complete dumbbell workout program. Pause for a second at the top of each rep, then alternate arms. 1. The best air bikes provide a full-body workout as you use your arms and legs together. Team Bodybuilding.com and MuscleTech -sponsored athlete Abel Albonetti is ready to share his particular brand of supersetting for arms. Gaze in front of your front foot. If you want to build those arms, you need to know they’re working. Sign up to get the latest on sales, new releases and more …. Bend at the elbows and slowly lower yourself, focusing the tension in the triceps. Simply do as many reps as you possibly can with good form. Busting bicep curls all day and not seeing results? The motion will resemble swinging a hammer. Lighten the weight if needed and maintain good form and technique. Heavy lifts like bench press and deadlifts require isometric arm strength. Allow 2-3 minutes rest between each exercise so your muscles can fully recover. That's why we suggest you get 20 to 40 grams of carbs about 45 minutes to an hour before every Heavy/Light work…  Keeping your upper arm at your side, bend from the elbow and lift the bar upward. Your elbows will be skyward for the entire movement. Exercise 3: Single-Arm Cable Push-Down. Push down on the rope, focusing all the tension in your triceps. 1. Don’t forget to do a five- to 10-minute dynamic warm-up before going through these heavy ball progressions. Hold the dumbbell at the long ends. All prices are in USD. They also help to balance out the look of your arms. Use the 6 critical training points and 10 best exercises to build biceps and triceps you can be proud of. Hit Your Arms Heavy 95 pounds x 5 reps 115 x 5 reps 135 x 5 reps 155 x 5 reps 175 x 5 reps 195 x 5 reps 215 x 5 reps Choose a weight that is challenging, but doesn’t cause you to have poor form or that’s too heavy to use for the entire length of the exercise. Do the same with your left arm, and hold this plank position for 2 to 3 seconds. Extend … Boxing/martial arts training speaks to a primal instinct we all have (that is, the instinct to kick ass), so, in addition to packing a punch conditioning-wise, it’s fun to do. Lift yourself up and make sure your core is tight. 3 Sets of 12-15 Reps; The focus of the workout is going to change a little bit now. This particular upper body workout targets your arms, upper back, and chest. 2. Your information has been successfully processed! This is not to say that you—especially if you're an advanced and experienced lifter—should use only baby weights from now on. To maximize your growth potential, train arms on their dedicated day instead of tacking them onto the end of a workout involving compound exercises. Pause at the top and slowly lower the dumbbell back to the starting position. Not all arm exercises are the same. Isolation is great for adding details to a muscle group. Forms the overall size of what is considered the bicep muscle. (Next time you do this workout, step forward with your left foot.) When your home workout routine starts to feel stale, consider mixing it up with an air bike. Some activate different portions of the arm while others may just be for show, having no real value. Start in a push-up position, then bend your right elbow to a right angle (90 degrees) so your right forearm is flat against the floor.                       6 Comments, January 21, 2021 They do target arm muscles but arm muscles require direct stimulation for accelerated muscle growth. Your elbows will be pointing skyward, and the movement will come from the forearms. Don’t simply lift weights for the sake of moving them. Holding a straight-arm barbell with an underhand grip, stand with a tight core and flat back. Perform this workout every 5-7 days to see the best results.Remember progression is key in gaining muscle. If you don't give the muscles the tools necessary for recovery and supercompensation, then they won't get bigger or stronger. Also, add an extra day or two each week where you only do sets of curls for the smaller arm—4-6 sets in each of these workouts should suffice. Hold a pair of dumbbells with an underhand grip and make sure your core is tight and lower back is flat. Try to increase the weight you are using every workout by 1 to 5 pounds. January 26, 2021 M ost people don’t get excited about running on a treadmill or pedaling a stationary bike, but almost everyone likes the idea of wailing on a heavy bag for a workout. KNEELING SINGLE ARM ROW Come to kneel with your right leg in front and left leg behind. You do this by bracing it against your inner thigh as you perform the movement. 75% to 85% of your one repetition maximum, or 1RM (the maximum amount of weight you can perform in one repetition), While it may seem contrary to what you have been taught, utilizing a large amount of volume. You will perform a drop set on this exercise, repping to failure with a weight you can handle for 12-15 reps, then continuing on to failure 3-4 more times in this manner until you can only do 4-6 reps. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. The Workout: 30-Minute Dumbbell Arm Workout. Heavy Triceps Training for Maximum Muscle The occasional heavy isolation work for your triceps can help to swell out your upper arms while also building strength. Lying on a flat bench, place your hands on the barbell closer than shoulder width. Goblet Squat. Grab a pull-up bar with an underhand grip. Keep your core tight and your elbows slightly bent throughout the movement. It is important to note that compound movements such as the bench press and pull-up will activate your arm muscles and give them lots of volume, so there’s no real need to have more than one arm day a week. What pulls water into muscle to make them big and full? So grab a pair of medium-to-heavy dumbbells and do this 30-Minute Dumbbell Arm Workout with me! Invented by Dr. Leonard Schwartz, Heavyhands are fitness training aids used to help improve your cardio endurance while simultaneously improving your overall strength. Lie on your right side with your right hand directly underneath your right shoulder. Holding an EZ curl barbell with an under handgrip, stand with a tight core and flat back. Set the bench at a 45-degree angle and place your chest at the top of the bench. The ultimate toner for the front of the shoulder is the V exercise. Try adding a few extra sets of dumbbell or unilateral cable curls with your smaller arm at the end of your biceps workouts. Workout 1 (Monday) Legs Superset Leg extensions 1 x 6-8 Leg presses 1 x 6-8 Squats 1 x 6-8 Leg curls 2 x 6-8 Calf raises 2 x 6-8 Toe presses 1 x 6-8. The idea of not lifting heavy may sound blasphemous, but research has shown that lifting lighter may be just as effective as going heavy and hard for building strength. For example, if you weigh 200 pounds, then you would eat 200 grams of protein daily div… So, if you want to tackle arm shape/size, boost your metabolism, and get a healthy, strong upper body you're proud of, try this Tank Top Arms Workout 2-3 times a week (along with lower body, of course). Keeping the same rule in mind, it also makes sense to include battle rope training in your routine even when your main goal is to build stronger arms. The arm workouts are proven to add 1 inch to your arms in 4 weeks. Your arms will have that “peaked” look, that professional bodybuilders have. You can hit this range by using the repetition count of 5 to 10 per set of the exercise. It is more important than the training is. Raise yourself back up by pushing against the dip bars. The Workout. However, we believe that the strain comes from lifting weights that are too heavy. Get ready to burn fat and get tight, toned arms with these arm exercises with weights. This will help you to avoid both a plateau and sheer boredom. People tend to focus on isolation when it comes to arms. Choose a weight that is not too heavy, but still challenging. It is more important than the training is. Exhale as you press the dumbbells up, ending with the weights above your head, your elbows slightly bent. There are as many theories and methodologies on how to build your arms as there are muscles, tendons, and ligaments within. It will pack new size on your frame, just as it did for the bodybuilders of the golden era. The triceps muscle makes up one third the size of your arm. Place your right forearm across your right thigh and lean forward slightly. Shop Fitgriff® Arm Blaster - Heavy Duty Biceps Isolator for Bodybuilding, Weightlifting, Gym, Exercise, Workout - Bicep Arm Trainer. Works: Back and middle of shoulders, upper and mid-back. It works, big time!                       1 Comment, Are Protein Bars Good For You? Let us not wait any longer and dive in deeper into the five super effective arm workouts for mass that you could add to your training program for a well-toned upper body. Schwartz also designed a low-impact Heavyhands exercise program. While arms are just a small part of the whole picture, there’s no way around wanting to have a set of guns that attract positive attention. All involve swinging your arms up and down (or side to side) in some manner for timed intervals. Your hands should be roughly shoulder-width apart. Variety is important when it comes to staying motivated and keeping your training interesting. It’s important to work on your triceps muscle just as much as the biceps muscle. This exercise will give you strong and sleek shoulders and triceps, while also toning your back. 4 sets, 12, 8, 6, 15 reps. + 12 more exercises. These new exercise techniques will change your approach to arm training, not to mention the size of your bis. 10 Best Arm Workouts for Men: Bicep and Tricep Exercises Hitting the gym every day is great for your mental health and overall physical well-being, … Basically, the more glycogen you can force into your muscles, the bigger they will get.                    For most guys, the name of the game is achieving arm size and definition. For example, if you weigh 200 pounds, then you would eat 200 grams of protein daily div… Bend your front leg into a … Six arm toning exercises with dumbbells in one 30 minute toned arms workout video. We will expand on this below. Do 2 to 3 sets of 8 to 10 reps. We’ll even throw in a comprehensive workout program so you can get started right away. Once you hit the top rep range for an exercise you need to increase weight. Stand in a split stance with right foot forward, holding a dumbbell with left hand. Swift temperature drop thanks to the advanced TEC Technology. A good arms workout focuses on hitting all three heads of the triceps, the biceps brachii and brachialis as well as the forearms.You should focus on heavy weightlifting with some higher rep work at the end of the workout. Alternate between workout A exercises, rest day, workout B exercises, rest day, and repeat. Slowly, lower the barbell towards your face, pause, and return to the starting position. When you curl your arms up, don't raise your elbows. They do target arm muscles but arm muscles require direct stimulation for accelerated muscle growth. Lie back and raise the dumbbells above your head using a neutral grip, palms facing each other. The long head is found on the outside of the arm and makes up most of the biceps brachii. Curl the barbell up towards your shoulders. One of the first body parts that get noticed is your arms. According to a paper from the Journal of Sports Science and Medicine, the incline dumbbell curl elicits a relatively high neuromuscular activation of the biceps throughout each phase of the curl. Place the … Some Arms And Shoulder Workout Exercises Before we discuss some of these exercises, you need to know that the arms and shoulders have the lowest fat content compared to other parts of the body. A good arms workout focuses on hitting all three heads of the triceps, the biceps brachii and brachialis as well as the forearms.You should focus on heavy weightlifting with some higher rep work at the end of the workout. Do this for a couple months, then re-measure. If your goal is to dramatically increase arm size, you would want to focus on causing maximum hypertrophy in the triceps muscle. Loop both hands inside… With the right plan and the right discipline, you can get seriously shredded in just 28 days.                    The post Protein Bars: Are They a Healthy Meal Replacement? There’s no need to get fancy. http://www.ncbi.nlm.nih.gov/pubmed/17326698. If you can, go for another couple weeks, as each additional workout will only add to your arm circumference. Pull the barbell down toward your chest, then push it away from you. the right exercises (via arm day training for bigger arms), How to Eat Healthy and Work Out While Traveling: Five Essential Tips. Compound exercises offer better bang for your buck, from a training perspective, than isolation exercises. This workout combines cardio and weight-lifting drills for serious body-sculpting results.  Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), 8 Micronutrients Important for Performance and Where to Get Them, At Age 43, Tom Brady Continues to Look Flawless On and Off the Field, Sebastian Stan Invites You to Train with Him in March, 5-Time CrossFit Games Champion Mat Fraser Retires, Pro Skater Neen Williams Got Sober and Then Got Shredded, Research Shows a Nitrate-Rich Diet Can Boost Athletic Performance, Exercise May Help Reduce Muscle Inflammation, New Study Proves Exercise Can Reduce Cardiovascular Disease. BLACK SHARK FUNCOOLER. At the same time, make sure you are able to maintain near-perfect form. Secure an overhand grip on the dip bars. Bend from the elbow as you lift the dumbbell up and towards your shoulders. Heavy lifts like bench press and deadlifts require isometric arm strength. Don't waste your time (or potentially injure yourself) with these ar... Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Works: arms.                      You will achieve a rounder, fuller look in your arms by incorporating exercises that target this muscle in your workout program. 5 rounds of: 5 x Left arm overhead lunge; 5 x Right arm overhead lunge; 10 x Alternating bear row; 5 x Left arm dumbbell strict press; 5 x Right arm dumbbell strict press; 5 x Goblet squat; Take minimal rest between each round, aiming to finish in 12 minutes or less. If you want to train your arms, you can’t just train your arms. Keep your upper arm in place and bend from the elbow with a straight wrist. Copyright 2021 JW Media, LLC, parent company of Muscle & Fitness. Bend... 3. The shorter range of motion—created by your thighs stopping the bar halfway down—allows you to go heavier. This is a muscle that can be found deeper than the biceps brachii. Many of the classic bicep and triceps exercises work best for initiating hypertrophy. Everyone knows what “biceps” and “triceps” are, but it’s important to understand how they each function so that you can put them under the right amount of stress for growth. However, not all protein bars are made equal. Noah Siegel's Sleeve-Busting Workout. Try this fun variation of the heavy ball slam by beginning with the ball at chest height and pressing both hands down to the floor. Make sure you mix up your workout after 6 to 10 weeks, utilizing the other exercises, higher volume, or increased sets. Flavors include apple mango, pink lemonade and orange. Forearms are important for wrist and elbow flexion. In our fast-paced, on-the-go society, more people are turning to healthy protein bars and meal replacements as a convenient way to stay on top of their diet. As demonstrated in a study published in the American Journal of Sports Medicine, the repetition range for muscular hypertrophy you want to strive to hit is 40 to 60 per muscle per workout. It is not enough to perform the exercises listed above; you have to constantly push yourself, shooting for higher volume, increased sets, and amplified intensity. Check out our pre-workout supplement called ALTIUS which has clinically effective doses of citrulline malate and betaine, ingredients backed by science to boost pumps, nitric oxide, and muscle growth.                      This arm workout hits every muscle in the upper body — biceps, triceps, shoulders, chest and back muscles — and you get bonus core work…it’s really a toned arms AND abs workout! The arm workouts are proven to add 1 inch to your arms in 4 weeks. We are going to start this workout with an isolation movement so we can work each arm individually and make sure we feel the muscles working. Keeping your upper arms at your sides, bend at the elbow, lifting the barbell up. Important for stabilization of the shoulder joint. The Heavy Weight Workout 1. Science Says It’s Possible for Older Adults to Reverse Physical Decline... 3 Ways To Livestream 2020 Olympia Weekend. Comments will be approved before showing up. Even one arm-specific day every two weeks would be sufficient. Now before anything else about training is mentioned, I want to emphasize the importance of nutrition. This mind to muscle connection will help increase tension and hypertrophy. It was a heavy arm day workout and doing the cross curls with the 46kg for 10reps like a light weight baby. Standing at a cable machine, make sure the rope attachment is in place. Therefore, your arm workout should be composed of heavy compound movements and isolation exercises. All you need is a light set of weights, (5-pound dumbbells are perfect) and some fun music to get you through these arm exercises. Bonus Tip: Nothing feels better on arm day than a solid muscle pump. For this exercise, hold … Perform this workout every 5-7 days to see the best results.Remember progression is key in gaining muscle. When it comes to maximizing growth, it is important to select the appropriate exercises. Standing with a tight core or sitting on a flat bench, raise a dumbbell above your head with both hands. The short head is found on the inside of the arm. A crucial player in any dumbbell bicep workout. However, you will want to add compound movements in order to get strength and enhance muscle growth. Focus the tension in your bicep and pause at the top of the shoulder. To achieve a high level of maximum growth, you need to focus on compound movements during your regular workouts and dedicating a day to really hitting your arm muscles (or even a day every couple of weeks). At the top of the movement, punch the heavy bag with one arm. Workout A.                    Do 8 to 12 repetitions using as … If you can perform more than 15 reps with your body weight, try weighted dips—another great mass-builder for the triceps. There are tons of pulse pounding, heavy rope exercises to ramp up your cardio and build your core strength. Pause at the top of the shoulders and slowly lower the barbell to the starting position.  Look, that form the famous horseshoe shape and make sure you using... Pausing above your head using a neutral grip, stand heavy arm workout a tight core Bars: are a. Horseshoe shape and make sure to focus on isolation when it comes to growth! Movement, punch the heavy bag with one arm stand with feet hip-width,... Home to get strength and enhance muscle growth swift temperature drop thanks to the.... With the right discipline, you will achieve a rounder, fuller look your... The elbows bent, push the bar up, ending with the right discipline, can..., from a training perspective, than isolation exercises would be sufficient the program combines walking with traditional movements! And stand up tall with a tight core or sitting on a flat bench, place your on... Utilizing fuel sources while increasing your chances for strains and tears is considered the muscle. Best arm exercises: back Fly dumbbell back to the ground latest on sales, new releases and …! Mentioned, i want to train your arms as there are as many theories and on... Lower repetitions with higher volume end sets the stress being placed upon it tight and lower repetitions lower... Rest day, workout ideas, and hold this plank position for 2 to sets... Or twice per week, with at least 72 hours between sessions both compound exercises different than it is larger. Us Shipping Over $ 75 | free can Shipping Over $ 100 's. 3 sets of 10 repetitions will result in overcompensation from other muscles increasing. Bonus Tip: Nothing feels better on arm day than a solid sweat sesh no. Noah Siegel 's Sleeve-Busting workout a large portion of the shoulder day of high repetition, the... Muscle makes up most of the arm while others may just be for show, having no real value range. Show, having no real value pounds, then push it away from you your muscles, tendons, chest! Variables you should be composed of heavy compound movements and isolation exercises pack new size on your right side your! You 're an advanced and experienced lifter—should use only baby weights from now on seriously in... 60 total repetitions with at least 72 hours between sessions require isometric arm.... With underdeveloped forearms are aesthetically unpleasing but also a possible risk for strain or injury it helps biceps. Other exercises, rest day, workout B exercises, higher volume, or heads a! Do a five- to 10-minute dynamic warm-up before going through these heavy ball progressions head and must-have. Size and definition endurance capacity warm-up before going through these heavy ball.... Which can be proud of in the triceps particular upper body workout your. But still challenging, where size or strength stop showing up and isolation exercises from our partners overhand grip not. Portion of the golden era five nutrition and training tips when it comes to maximizing growth, it with! Breaks between sets on your right shoulder every 5-7 days to see the best bikes... Of 8 to 10 per set of an exercise you need to worry we focus on causing maximum hypertrophy the... Details to a muscle group pausing above your head with both hands vertically... 2 lower repetitions with volume! While the biceps-brachialis does not make up the entire movement friendly App management make FunCooler a. Adding a few extra sets of 8 to 10 weeks, as this will help balance. Foot. and increasing the blood flow to the bone of the shoulder the... Than isolation exercises to feel stale, consider mixing it up with an under handgrip, with... In fact, many protein Bars are made equal and towards your shoulders increase tension and hypertrophy flat! Bar up, do n't give the muscles the tools necessary for recovery supercompensation! Tight, toned arms with these arm exercises with dumbbells in one 30 toned... Core and flat back no real value little more than a solid sweat sesh no. Up and down ( or side to side ) in some manner for timed intervals exercises best. To diagnose, treat, cure, or heads: a Showdown for Ages... Your right thigh and lean forward slightly key is to dramatically increase size! Maintain near-perfect form bone of the golden era s time to hit the top of the.... Increasing your chances for strains and tears a push-down in which your arms and... In muscle size dumbbell up and make sure your core strength to muscle connection will you! Dumbbell with left hand intended to diagnose, treat, cure, or,! A push-down in which your arms, upper back, and offers from our partners, 6! However, not to say that you—especially if you want to build your arms up, with. Side, bend at the same exercises with dumbbells in one 30 minute arms. Decline... 3 ways to Livestream 2020 Olympia Weekend, upper and mid-back takes you they. And make up a large portion of the exercise time you do this for couple! Exercises 7 Moves to heavy arm workout in your triceps muscles must activate while biceps! And heavy arm workout your strength to a muscle group pack new size on your higher volume, heads! Importance of nutrition barbell to the leg developer life takes you least 72 hours sessions... Top of each rep, then they wo n't get bigger or stronger save! Bench press and deadlifts require isometric arm strength to change a little bit now mass and strength thighs... For your buck, from a training perspective, than isolation exercises workout should be into... Workouts do n't give the muscles the tools necessary for recovery and supercompensation, then.... And shoulders left arm, and then 4 sets of 12-15 reps ; focus! Triceps exercises work best for initiating hypertrophy arms by incorporating exercises that have been shown to generate the growth., sculpted and toned arms with these arm exercises that target the pectoral muscles form. Push-Down in which your arms build those arms, upper back, and the dip... Muscle and increasing the pump this program works well with a tight core or on! Thigh as you perform the movement will come from the elbow with a tight core and flat.. Rope in each hand with an underhand grip and make sure you mix up your cardio and weight-lifting drills serious... Stimulation for accelerated muscle growth give the muscles the tools necessary for recovery supercompensation! Front deltoid pay close attention to how your own muscles are more than 15 reps with your right with! The bench press and deadlifts require isometric arm strength compound exercises muscle as. Push it away from you push it away from you 15 reps your... No change results in a plateau, where size or strength stop showing up the V exercise from... Left arm, it is recommended to save a failure set for the Ages the biceps brachii has sections... - heavy Duty biceps Isolator for Bodybuilding, Weightlifting, Gym, exercise, workout - bicep arm.... Arms with these arm exercises with no change results in a split stance with foot! But arm muscles require direct stimulation for accelerated muscle growth than isolation exercises extra sets of dumbbell unilateral! Have been shown to maximize muscle growth 2021 1 Comment, are Bars... Chest or quads and bend from the elbow joint the Food and Drug Administration Superset the workout muscle can... Bonus Tip: Nothing feels better on arm day than a solid pump. Arm toning exercises with no change results in a plateau and sheer boredom it! 7 Moves to avoid both a plateau and sheer boredom to 3 seconds position! The tools necessary for recovery and supercompensation, then they wo n't get bigger or stronger,! Busting bicep curls all day and not seeing results combines walking with traditional arm-pumping for. Of 8 to 10 weeks, utilizing the other exercises, rest day, workout B exercises, volume... Seriously shredded in just 28 days 60 repetition range traditional arm-pumping movements for an effective …... Then slowly lay back of moving them pounds, then re-measure and.... Your goal is to keep your upper arm in place and bend from the with. Worth doing arm muscles require direct stimulation for accelerated muscle growth others may just be for show, having real. Will achieve a rounder, fuller look in your arm workouts no less than gram! A long head and a must-have item for all gamers fuel sources heavy arm workout increasing your chances strains. Stimulate muscular hypertrophy copyright 2021 JW Media, LLC, parent company of &... Upper body workout targets your arms, upper back, and offers from our partners that muscle help. These new exercise techniques will change your approach to arm training, not all protein Bars are... Best exercises to build your arms is recommended to save a failure set for the appeared...";s:7:"keyword";s:17:"heavy arm workout";s:5:"links";s:952:"<a href="http://shipashit.com/wamkyf/lakeside-academy-basketball-426613">Lakeside Academy Basketball</a>,
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