Heave Ho

Heave Ho – Biceps, Triceps, and Quads,

Famous female Actresses (now called Actors as well) like Angela Basset have biceps that are affectionately referred to as “guns.” Christian Worship leader Jeremy Camp has been known to modestly join the “gun show.”

Guns in this instance have nothing to do with 2nd Amendment referring to the right to bare arms. LOL no pun intended. But, sincerely… it doesn’t.

“Guns” in this instance refer to well sculpted-lean Biceps and Triceps.

Both female and males alike can have respectively attractive toned arms without having to look like Mr. Universe or Arnold Schwarzenegger.

Some women don’t want to look masculine they just want to tone up and gain lean music along with getting stronger.

Some men want their arms to be as BIG as a Basketball or Bigger…LOL

Get Bigger Biceps. Get Lean Muscle.
Get Bigger Biceps. Get Lean Muscle.

Faith is belief in invisible production of visible results  (Hebrews 11:1 AMP). You don’t see what going on under skin. Even through science and microscopes the origin of your muscles isn’t 100% seen.  Yet, when you pump that iron visible results are produced.  So, be consistent and know that your faithfulness will yield results that not only you can feel and see but, others will be able to. And this is why we must stay humble and guard our hearts from the deceitfulness of vanity.

Whatever your goal is (in terms of lean and large muscles), you want to get there by doing proper technique, not lifting TOO heavy, and eating what complements your goals and health.  Let us take Bicep Curls (for example), it is ideal for you to keep your elbows in front of your ribs to put pressure on your biceps to do the lifting and not the Triceps, this is how you will experience noticeable gains and growth

The Triceps are the back of the arm for more info on that see our article on Dips (Triceps).

There are two keys to seeing results as it pertains to size of your Biceps and Triceps. 1.) The amount of time you can hold your lift while it is under tension. Which means, you are moving at a steady pace while your muscles feeling the burn. 2.) Moderately increasing the weight you are lifting to make time under tension more difficult while still fully completing the rep, routine, and/or rotation.

15 Minute Full Body Workout Using Your Heaviest Dumbells (Heavy enough to complete the reps)
Perform each exercise below for 20 reps (Perform all 9 exercises for 2 total rounds):

  1. 20 Jumping Jacks
  2. 20 Goblet Squats
  3. 20 Romanian Deadlifts
  4. 20 Sit-Ups
  5. 20 Plyo Push-Ups
  6. 20 Skull Crushers
  7. 20 Suprinated Curls
  8. 20 Overhead Presses
  9. 20 Dual Rows

The way muscle growth works is that the weight along with the time tension are actually “healthily” tearing your muscles; what cause your muscles to grow is that after you’ve done the “healthy” tearing of the muscles they grow more muscle in efforts to repair themselves. It is sort of like when you cut yourself or get a scab your skin regenerates to repair the cut or scab. Look at how awesome our GOD is.

So, Heave Ho is just another Anthem to motivate you to find Joy in the journey and “good” pain of get getting ripped and gaining lean mass. No Pain, No Gain is what they say.

Get Heave Ho today!


Thank you so much for the support and ENJOY.



Lyrics to Heave Ho

Christian Workout Music Volume 1
P© CROSS Breed Imprints, LLC
Written and Produced by:
Antha REdNOTE Rodgers (ASCAP)

Heave Ho
Faith Without Works Won’t Go

Heave Ho
Faith Without Works Won’t Float

I aint making no excuse
Lean Muscle Imma Gain
And Fat Imma lose

My Muscles Are Burnin
But, My is Still Yearnin
For You
So, Imma push Through