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.
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.
