Just finished Keith's build big arms. Awesome workout. Only modification I made is for final tricep I did a press down, drop set. Totally pumped. Thanks Keith. The thing I would add to this workout is doing a set of 12 body weight squats or light goblet squats between each set. That gives you almost 200 reps throughout workout. I like it to keep heart rate up and good stretch.

Danish guy here. Got 60 last year. Been following the principle of lifting heavy with few reps for many years. 4 day program. I almost always work from home. I have made it a routine when I feel for it to go workout in my homegym during lunch breaks. Routine is around 20-30 minuttes. 3-4 exercises each with 3 sets of 4-6 reps. Day 1 Squat, Cable Tricep Pushdown, Dumbbell Alternating Bicep Curl Day 2 Barbell Bench Press, Barbell Incline Bench Press, Dips Day 3 Barbell Deadlift, Dumbbell One-Arm Row, Machine Reverse Lat Pulldown Day 4 Seated Barbell Rear Military Press, Dumbbell Lateral Raise, Dumbbell Bent-Over Raise, Barbell Shrug The question is how do I change this into a routine that can fit around 30 minuttes covering the same muscles as above? Please note that I use a leverage machine for the barbell except for the deadlift. Should I sign up for premium to get advise? It's a bit strange for me to ask these questions since I have been working out for around 43 years and before that played soccer as a kid, was a judo fighter as kid and teen also in competitions. That was what lead me to the weight training to becoming even stronger. Replacing the chest exercises to use dumbbell was easy (but how about the dips?). Clearly feel the chest has been working. Keith talks about the muscle mind connection which fit well what Arnold has been saying since the 70'ties. It's really important to remember that. When you do you feel "one" with the dumbbell during your workout.

My diet throughout the day is good i seem to do really well until the evening. Throughout the evening is my downfall i snack quiet a bit whether its boredom im a little unsure but once im home and relaxed im am up and down to the kitchen. ( Bit of a cookie monster) Any advice on ways to minimise this? Or any healthy snacks i can try instead.

I’m using a set of NordicTrack adjustable dumbells, 5 to 55 lbs in 2.5 lb increments, they are excellent and a huge space saver, perfect for a home gym.

Hey guys, I was watching a man on YouTube today. He was finishing his dumbbell bicep session with two exercises to get more time under tension. He took two 15 pound dumbbells He did bicep curls for one minute nonstop. He took a two minute break and then did hammer curls with the same weight for another minute. Have any of you ever tried that? I’m going to do it tonight and see how it works for me. Hi Keith, have you ever tried that?