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Rate My Workout: Sleeve-Stretching Arms

Frank M., from Orlando, FL, sent us his arm workout, which hasn’t helped stretch his shirtsleeves. Our revamped routine will get him to graduate to an XL.

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  • 40 min

  • 6

  • Yes

Rate My Workout: Sleeve-Stretching Arms
Rate My Workout: Sleeve-Stretching Arms

OUR ADVICE

Change the order of your exercises. Start with higher-rep sets to warm up your joints before doing heavier curls and presses; and instead of grouping bi’s and tri’s exercises together alternate them. This increases the time under tension, damages more muscle fibers (the key to growth), and improves blood flow to deliver nutrients to muscles better. Lastly, a close-grip bench is more joint friendly than a skull crusher and works all three triceps heads.

SEE ALSO: The Ultimate Arms Workout

Routine

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Frank's Old Workout

M&F Rating: B+

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Barbell Curl

Equipment
Sets
6
Reps
4-6
Rest
--
Exercise 2 of 6

Hammer Curl

Equipment
Sets
3
Reps
8
Rest
--
Exercise 3 of 6

Concentration Curl

Equipment
Sets
3
Reps
8
Rest
--
Exercise 5 of 6

One-Arm Triceps Pushdown

Equipment
Sets
3
Reps
8
Rest
--
Exercise 6 of 6

Dumbbell Kickback

Equipment
Dumbbells
Sets
8
Reps
8 each side
Rest
--

Frank's New Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 7 of 6

Hammer Curl

Equipment
Sets
4
Reps
8-12
Rest
--
Exercise 8 of 6

One-Arm Triceps Pushdown

Equipment
Sets
4
Reps
8-12
Rest
--
Exercise 9 of 6

Barbell Curl

Equipment
Sets
5
Reps
4-6
Rest
--
Equipment
Barbell, Bench
Sets
5
Reps
4-6
Rest
--
Exercise 12 of 6

Overhead Cable Extension

Equipment
Sets
4
Reps
8-12
Rest
--
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