Frank Mcgrath is known for his Animal Pak ads and his training DVD where pieces can be seen on youtube. Frank is strong as an ox and has a huge physique to boot with incredible vascularity and arm size. In 2009, Frank returned to the competitive scene and placed top 10 in the Tampa Bay Pro bodybuilding show.
-Frank supersets a bicesp and triceps exercise to attain a pump and believe this is crucial.
-Frank completes all of his bicep and tricep exercises with free weights, except for tricep push-downs.
-Frank has two warmup exercises, then goes into his bicep and tricep exercises.
-He works his arms once a week, no more no less.
*Frank no longer trains his forearms. He notes in a video that he would always train his forearms in highschool before he went to school and now has incredibly huge forearms.
Barbell Curls / 3 sets / 12-6 reps
Tricep Push Downs / 3 sets / 12-15 reps
EZ Bar Preacher Curls / 8-12 reps
Lying Tricep Extensions / 3 sets / 12-6 reps
Dumbbell Curls / 3 sets / 10-12 reps
Dips / 3 sets / 10-12 reps