My online fitness journal, sharing my thoughts and experience

the fitness journal

Bicep Smash Finisher

Forget dishing out tickets to the gunshow. When I'm through with you, you'll have a veritable arsenal tucked under your t-shirt. Entry is free. Because no one will be able to miss it.

Hyperbole and weapon metaphors aside, let's make your arms much, much bigger. Maybe you're suffering a little stagnation and have no muscle to show. Perhaps you've made gains but want to take them to the next level. Either way, my nine-week arm challenge is for you. It's not a full-body programme (check out my website if you want one of those) but this arms protocol is ironclad, tried-and-tested, and proven on the big screen. It's with these principles that I was responsible for Hugh Jackman needing to buy new t-shirts after bulking-up for Wolverine.

Bicep smash finisher

If they are not growing then do this after your upper body focus session.

3 Rounds
Do them back to back then rest 2min and repeat

Negative chin - 1 rep, lower slowly for 30sec
Cable curls - 12 reps
Cross body curls - 10 each arm


David Kingsbury

I’m David Kingsbury, a personal trainer with over 12 years experience. After opening my own personal training studio at Pinewood Film Studios, I began training actors for film roles. I have since trained over 50 lead actors for various roles, in films such as; Wolverine, Xmen - Days of Future Past, Assassins Creed, Life and Les Misérables.

I offer custom online personal training and nutrition and use my expertise to help people reach their goals. My plans are custom made and built to fit in with your lifestyle, equipment and experience. Whether you are looking to get lean, lose fat or add muscle my custom meals plans and training plans can get you there.

If you would like to know more why not take a look at Training & Nutrition Packages.