Arm Exercises

Up the Volume and Watch Your Arms Grow

Warning: Doing this program correcly may lead to severe sleeve-stretching.


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


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


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