Be sure to read my Gain One Inch On Your Arms In One Day! eBook before starting the workout program. It is essential to have your nutrition and supplements lined up for this long but effective day. Due to the format of my online workout programs, Day 1 below represents Workout block #1, Day 2 represents Workout block #2, and Day 3 represents Workout block #3. You will perform Workout block #1 at the top of the hour. You will perform Workout block #2 at 20 minutes on the hour. And you will perform Workout block #3 at 40 minutes on the hour. You will repeat all three workout blocks every hour for 6 hours total. It's a brutal attack on your biceps and triceps but the results are well worth the pain and suffering!