The best program is sitting on the couch watching tv and eating donuts and oreo's. The donut and oreo diet along with the exersising your fingers on the remot. That's the program you should go on...
Just scratch this whole program and only do barbell curls 3x6-8 5 times a week for maximum growth everywhere. Do them in the squat rack. Do 10 minutes of cardio each day after the bb curls and watch...
Meal 1: 1 Large Thin Crust Domino's Pizza washed down with a 2 liter of Diet Coke.
Snack: 12 oreo's with a 16 oz of whole milk
Meal 2: 1 Can of Ravioli...