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.
|Reverse-Grip Bench Press||4||12-15|
|Close-Grip Bench Press||3||12|
|Lying Barrel Extension||3||12|
|Dumbbell Overhead Press||3||12|
|Alternating Dumbbell Curl||3||12|
|Horizontal Cable Curl||3||12|