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The sleeve-splitting arms workout

A 'greatest hits' of our most reliable muscle-building strategies, combined into one surprisingly simple and very effective program.

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  • 30-45

  • 6

  • Yes

Sleeve-Splitting Arms Workout
Nate Millado

If your goal is to build bigger biceps and triceps, you’ve most likely been taking on workouts that have you lifting heavy. But if your arms are still skinny, it’s probably time to rethink how you reload your guns.

Consider this six-move, quick-hit arms workout a roundup of our best and most effective muscle-building strategies.

Directions

Perform pairs marked “A” and “B” as supersets. Perform exercises 3 and 4 as straight sets.

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Routine

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The sleeve-splitting arms workout

Grow your biceps, triceps, and forearms

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Preacher Curl

Equipment
EZ-Bar
Sets
4
Reps
10-12
Rest
0 sec.
Exercise 2 of 6

Close-Grip Bench Press

Equipment
Bench
Sets
4
Reps
20
Rest
120 sec.
Exercise 3 of 6

Seated Incline Dumbbell Curl

Equipment
Dumbbells
Sets
4
Reps
5
Rest
0 sec.
Exercise 4 of 6

Lying Triceps Extension

Equipment
Dumbbells
Sets
4
Reps
12
Rest
120 sec.
Exercise 5 of 6

Barbell Curl

Equipment
Barbell
Sets
1
Reps
100
Rest
As little as possible
Exercise 6 of 6

Band Pushdown

Equipment
Elastic Band
Sets
1
Reps
150
Rest
As little as possible
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