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The sleeve-splitting arms workout

A 'greatest hits' of our most reliable muscle-building strategies, combined into one surprisingly simple and very effective program.

30-45
6
Yes

Nate Millado

If your goal is to build bigger biceps and triceps, you’ve most likely been taking on workouts that have you lifting heavy. But if your arms are still skinny, it’s probably time to rethink how you reload your guns.

Consider this six-move, quick-hit arms workout a roundup of our best and most effective muscle-building strategies.

Directions

Perform pairs marked “A” and “B” as supersets. Perform exercises 3 and 4 as straight sets.

Download The 21-Day Shred app for iOS to get the full training program, diet, and more. No iOS? No problem. Get a copy of the PDF here.

Routine

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The sleeve-splitting arms workout

Grow your biceps, triceps, and forearms

Exercise

Equipment

Sets

Reps

Rest

Exercise 1 of 6

Preacher Curl

Equipment

EZ-Bar

Sets

Reps

10-12

Rest

0 sec.

Exercise 2 of 6

Close-Grip Bench Press

Equipment

Bench

Sets

Reps

Rest

120 sec.

Exercise 3 of 6

Seated Incline Dumbbell Curl

Equipment

Dumbbells

Sets

Reps

Rest

0 sec.

Exercise 4 of 6

Lying Triceps Extension

Equipment

Dumbbells

Sets

Reps

Rest

120 sec.

Exercise 5 of 6

Barbell Curl

Equipment

Barbell

Sets

Reps

100

Rest

As little as possible

Exercise 6 of 6

Band Pushdown

Equipment

Elastic Band

Sets

Reps

150

Rest

As little as possible

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Written by Men's Fitness Editors

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