When your arms need a boost, increasing your training volume can work wonders. The sleeve-stretching program we’re offering here does just that, using basic exercises to increase the amount of work you’re doing with both your biceps and triceps, and shocking your muscles into a mode of rapid growth.
Make no mistake: This is a dedicated arm day workout for guys who aren’t happy with the size of their pipes. Perform it once a week, then let your arms rest and watch them expand.
The Routine
Triceps
Excercise
Sets
Reps
Reverse-Grip Bench Press
4
12-15
Close-Grip Bench Press
3
12
Lying Barrel Extension
3
12
Dumbbell Overhead Press
3
12
Dumbbell Kickback
3
12-15
Biceps
Exercise
Sets
Reps
Barbell Curl
4
12-15
Alternating Dumbbell Curl
3
12
Hammer Curl
3
12
Horizontal Cable Curl
3
12
Concentration Curl
3
12-15
DUMBBELL OVERHEAD PRESS
Keep your upper arms parallel to your torso and not at an angle pointing behind you.
HORIZONTAL CABLE CURL
Pull the bar to your chin, not to the top of your head. This will help develop a better peak in your biceps.
HAMMER CURL
Lift the dumbbells straight up and down, not across your body.
REVERSE GRIP BENCH PRESS
Take a wide enough grip on the bar so your wrists are in a comfortable position. Keep your elbows tight to your sides to keep tension on your triceps.
James Abee is a Charlotte, North Carolina, trainer specializing in bodybuilding, powerlifting and functional training.
