The crest sits atop the royal helmet on the Coat of Arms. It is used to mark Canada's sovereignty and consists of a Lion standing on a ring of red and white silk, wearing the royal crown and holding a maple leaf in its right paw.
Building Arm Mass. 1  1. Do dumbbell curls to build your biceps and triceps. Your biceps and triceps are the main muscle groups in your arms, so focus on building them up to gain arm mass. 2  2. Do chin-ups to work out your biceps. Grip a fixed bar with your hands shoulder-width apart and your palms facing you.
Need help creating a weight lifting program? This Workout Chart template can help you create a weekly workout program, including warm up, core body, upper body, lower body, and cooldown exercises. It also includes a One Rep Max calculator for estimating your 1RM weight by performing multiple reps to failure instead of maxing out... more info. Author.