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Jul 05, 2023

You'll blow up your biceps and torch your triceps, too—while also training the rest of your body.

DEVELOPING ARM MUSCLE is one of the most common points of focus for guys just setting out on their strength training journeys. That's for good reason. Whether you're yearning for an extra boost for your mirror flex posts on social media or aiming to gain strength to be able to pick up and carry your kids, training your biceps, triceps, and forearms will be the way to accomplish your goals.

There's a lot more to a competent arm training program than just camping out in front of the dumbbell rack and pumping out reps of biceps curls. You'll want a more balanced approach—and a plan that also takes your other needs into account. You'll do just that by following a program designed by Men's Health fitness director Ebenezer Samuel, C.S.C.S. Even though you're emphasizing those arms, you won't skip leg day.

Samuel's plan centers three basic concepts. The sessions are built around multi-joint movements, the types of exercises that recruit more than one muscle group to get the entire body involved to lift heavy loads (which means more muscle-building stimulus for your arms). After that, the focus narrows to isolation movements—the exercises that allow you to home in on one specific muscle, challenging it within different ranges of motion. To make this all even more effective, you'll be challenged by supersets, a workout structure that stacks two exercises together to pack more reps into less time.

You'll work out five days per week, with an optional all-arm session on one of your off days. Equipment-wise, you'll be covered if you have access to dumbbells and an adjustable bench—but you'll do best if you're able to use other gym gear like cables and/or resistance bands and a preacher curl bench for the dedicated arm training workouts.

Sound like a solid plan to get stronger and grow? All you need to do is download the program PDF below—then get to work.


And remember, as an MH MVP, you can use your exclusive members-only discount to our online shop to get much more from Men’s Health.

Brett Williams, a fitness editor at Men's Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running. You can find his work elsewhere at Mashable, Thrillist, and other outlets.

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