INTRODUCTION

Are you finding it hard to increase

your arm size? Struggling to get the
kind of arm definition you want?
Don't fret. MSF's got you covered!

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INTRODUCTION

FORM OVER WEIGHT!

Ever since I started MSF, there's one thing I've been consistently
telling my clients as well as endorsing on social media:
Its not about how much you lift... it's about how you lift!
Over time, this philosophy has helped me build size, and made my
arms look the way they do today. As is the case with any exercise
you do, getting the right mind-muscle connection is very important.
This means that you need to be aware of the muscle or muscle
group you are hitting each time you exercise. Channel all your
concentration to that particular muscle/muscle group, and focus
on really squeezing the blood in and out of that area. 

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INTRODUCTION

BASICS TO KEEP IN
MIND WHILE TRAINING
YOUR BICEPS

• DO NOT swing your back while

curling up those weights.

• Stand tall. Keep your chest out.

Be PROUD!

• Always have your wrists out

while performing curls to isolate
the biceps completely.

• Focus on flexing that bicep of

yours rather than simply lifting
the weight. The weight should
automatically come up as you
flex your bicep.

  • Keep control on the way down!

DO NOT let gravity take over! Keep
the bicep under tension throughout
the range of motion.

• Open up your elbows completely

at the end of the curl. That makes
for a COMPLETE rep!

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INTRODUCTION

BASICS TO KEEP IN
MIND WHILE TRAINING
YOUR TRICEPS

• DO NOT shrug your shoulders

while extending the weights.

• DO NOT lock out your elbows at

the top. Open them up completely.

• Focus on flexing that tricep while

extending the weight. The weight
should automatically move as you
flex the tricep.

• Try to keep your elbows as still as

possible to ensure that your tricep
does most of the work.

• Keep control on the way down!

DO NOT let gravity take over. Keep
your triceps tense throughout the
range of motion.

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INTRODUCTION

THINGS YOU
NEED TO KNOW
What weight
should you use?
Work to failure! This means
that you should ideally use a
weight with which you can’t
perform one more rep after
the said number of reps are
over. All this while keeping
your form intact.

What happens
if you fail in the
middle of a set?
You drop the weights from your
hands. Pause for 5-10 seconds.
Take some deep breaths. Pick
those weights back up, give
it all you've got, and finish
the reps.

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INTRODUCTION

WARM UP COOL DOWN

Every workout begins with a
few warm up sets. These are
only to get the blood flowing
to your muscles and get your
joints warm. Do not lift heavy
during these sets or land up
with fatigue/failure.
It is very important to end
your workout with some cool
down exercises/stretching.
Make sure to do a few basic
stretches for your arms,
forearms and triceps before
you leave the gym!

ABBREVIATIONS USED
DB = Dumb Bell n.A Supersets. Perform both the exercises A & B back to back
=
BB = Bar Bell n.B before you take rest. That’s one complete set.

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 WORKOUT
The following pages outline a routine
that'll help you take your arms to the
next level. Just remember to keep your
goal in mind and trust the process.
Are you ready? Let’s do this!

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WORKOUT

ARMS WORKOUT
WEEK 1
S-. NO EXERCISE SETS REPS REST
Triceps: Warm up:
0 Seated DB Overhead 2 10 to 12 45 seconds
Extention

1 Seated DB Overhead 4 10/10/8/8 60 seconds

Extention

2 Bent Over Cable   4 20/15/15/12 60 seconds

Rope Push-outs

3.A Cable Pushdowns 3 12/10/8

60 seconds
3.B Close Grip Push-ups 3 To Failure

0 Biceps: Warm up: BB Curls 2 10 to 12 45 seconds

1 DB Alternating Curls 4 10/10/8/8 60 seconds

2 (Arm Blaster) EZ Bar Close 4 15/15/12/12 60 seconds

Grip Curls

3.A Seated DB Alternating 3 8/8/8

Hammer Curls
60 seconds
3.B (Arm Blaster) Plate Hammer 3 To Failure
Curls

4 Cable Rope Hammer Curl 2 20/20 60 seconds

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WORKOUT

ARMS WORKOUT
WEEK 2
S-. NO EXERCISE SETS REPS REST
Triceps: Warm up:
0.A Standing DB Overhead 2 15/15
Extension
45 seconds
0.B Biceps: Warm up: Wide Grip 2 15/15
BB Curls

1.A Triceps: Seated DB Overhead 4 10/10/10/10

Extension
60 seconds
1.B Biceps: Wide Grip BB Curls 4 10/10/10/10

2.A Triceps: Cable Pull Downs 4 10/10/10/10

60 seconds
2.B Biceps: Cable Curls 4 10/10/10/10

3.A Triceps: DB Single Arm 4 20/20/15/15

Overhead Extension
60 seconds
3.B Biceps: DB Concentration 4 20/20/15/15
Curls

4.A Triceps: EZ Bar Skull Crushers 3 15/12/10

60 seconds
4.B Bicep: DB Hammer Curls 3 15/12/10

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WORKOUT

ARMS WORKOUT
WEEK 3
SEPARATE DAYS
S-. NO EXERCISE SETS REPS REST
0 Biceps: Warm up: BB Curls 1 50 -

Incline Seated DB Alternating 4 12/12/12/12 60 seconds

1 Curls

2 Seated DB Hammer Curls 4 15/15/10/10 60 seconds

3 EZ Bar Wide Grip Curls 4 12/12/12/12 60 seconds

4 Single Arm Cross Body Cable 4 15/15/15/15 No Rest

Curls (B2B)

5 DB Spider Curls 3 20 60 seconds

S-. NO EXERCISE SETS REPS REST

0 Triceps: Warm up: Cable Rope 1 50 -
Pulldowns

1 Hammer Bar Standing

Overhead Triceps Extension 4 20/15/15/12 60 seconds

2 Cable Pushdowns 4 15/12/10/8 60 seconds

3 Incline Seated EZ Bar Skull 4 10/10/10/10 60 seconds

Crushers

4 Single Arm Cable Cross Body 4 15/15/15/15 No Rest

Pulldowns (B2B)

5 Cable Rope Overhead 3 20 60 seconds

Extension

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DIET IS KEY
Your workout is a complete waste
if you don't eat right...
Getting fit means putting in equal
efforts towards training as well as
diet. You can't afford to slack on either
if you really want to see results.

     But figuring out a diet that actually

works for you can be tough! There’s
always this worry - will this actually
work for me? Will I be able to cope
with it?

    Let me handle all of that for you -

I'll calculate the right macros for
your body and plan out your daily
workout. In other words, I'll create
for you personalised MSF Diet &
Training Plans that will be fully
customized for your current body
shape, lifestyle, eating habits and
fitness goals. They'll be built so you
find it easy to handle them. And
will be constantly updated based on
your feedback, so if things get tough,
we'll find a solution together.

     If you're interested in learning

more about MSF Plans, write to me
at Miten@MitenSaysFitness.com or
visit MitenSaysFitness.com. Let's
get you fit!

Miten Kakaiya,
Founder, Miten Says Fitness (MSF)
 
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 DISCLAIMER
By choosing to follow the workouts given in this free Ebook you hereby declare that (i) your
health and physical condition allows you to follow the instructions given as a part of Miten Says
Fitness’s (MSF)  Ripped Arms in 3 Weeks Ebook (ii) it is your sole responsibility to determine
whether you are sufficiently fit and healthy enough to use the training plans offered under
MSF’s Ripped Arms in 3 Weeks Ebook.

1. You understand and acknowledge the physical and mental rigors associated with these
exercises. You also understand and acknowledge that, as with any other fitness program,
using MSF’s Ripped Arms in 3 Weeks Ebook involves risks and dangers which include, without
limitation, the potential for serious bodily injury, death, or other damage. You hereby expressly
assume all such risks and responsibility for damages, liabilities, losses, or expenses which you
may incur as a result of your participation.

2. Miten Kakaiya is not a medical doctor or a nutritionist. His advice is not meant as a substitute
for medical advice. Please consult your doctor before beginning any exercise or diet program.
Should you suffer from any medical conditions, injuries or allergies, or should you be in any doubt
whatsoever, we advise you to seek medical/professional advice immediately and do NOT proceed
to partake in any activity.

3. You hereby release Miten Says Fitness (MSF), Miten Kakaiya, and his team from any and all
claims that may result from the use of the above, including injuries, illness, defamation, invasion
of privacy, infringement, or copyright.

Copyright © 2018 by Miten Says Fitness

All rights reserved. No part of this publication may be reproduced, distributed, or

transmitted in any form or by any means, including photocopying, recording, or other
electronic or mechanical methods, without the prior written permission of the publisher,
except in the case of brief quotations embodied in critical reviews and certain other
noncommercial uses permitted by copyright law.