Use this simple but effective training template to add an inch to your arms in no time.
Minute 1: Do 8 to 12 reps of a biceps exercise
Minute 2: Do 8 to 12 reps of a triceps exercise
Minute 3: Rest
That’s 1 round. Do 5 total rounds.
Perform this 15-minute routine to start your workout when you’re most fresh. Do it up to 3 times per week, switching up the variations every time you do it. This provides the right amount of volume, intensity, frequency and variation for max gains.
Speaking of variation, below are some strong options for the biceps and triceps exercises.
Biceps: chinup, close-grip chinup, preacher curl, barbell/E-Z bar curl, dumbbell curl, hammer curl, cable curl
Triceps: dip, close-grip bench press, close-grip pushup, triceps extension, triceps pushdown, overhead triceps extension
Progress from session to session by increasing your total rep count, using a heavier load (once you can do 5 sets of 12 reps, bump up the load), or choosing a more difficult exercise variation.
For the bodyweight exercises, add weight or use assistance as needed to stay within the 8-12 rep range. You can also use a more advanced variation of the same move. For example, elevate your feet on the close-grip pushups if you can pump out more than 12 on the floor.
In this Instagram video, I'm showing two of my favorite dumbbell options, both with a wrist twist.
You’ll also see what the last 4 reps should look like on the final set. You have to grind them out if you want to change.
Consider this your official call to arms. Now to get work, men!