Breathe new life into your arm training with a routine that will benefit your entire body. And if you need to burn extra fat, drink daily green coffee bean extract for weight loss effect.


Your action plan


Training your arms doesn’t have to involve monotonous elbow bending. By adding new variations to old favorites you’ll add more muscle all over.


Your arms are one of your smaller muscle groups, yet almost all blokes devote entire sessions to them—not a very good use of time. This plan dishes out the traditional arm routine, plus side-servings of larger legs, a more powerful core and a stronger upper body.


Pick your plan


The first 4 moves of this workout force you to hold the weight tightly, which hits your forearms and biceps. By the final tricep exercise your lower arms will be so exhausted you won’t be able to grip your water bottle, while the veins in your forearms will look like the Amazon delta.

How to do

It Perform 4 sets of 6 reps of the dead lift to curls (1), overhand incline curls (2), Smith machine curls (3) and power clean to slow curl (4). Rest for 2 minutes between each set. Then do 4 sets of 10 reps of the close-grip bench press to leg raise (6) (without raising your legs this time round), the pull’n'push (7) and the wrist curls (9). Rest for 2 minutes between each set.



To develop arms that look full from every angle, you need to focus on their biggest muscles first—the triceps. These make up two thirds of your arms’ total mass and hitting them when you’re fresh guarantees big arms fast.

How to do it

Start with exercises 5-8 first. Do 5 sets of 8 repetitions of all the moves in the order shown. Rest for 1 minute between each set. Then do 3 sets of 10 repetitions of exercises 1-4 in the order they appear. Rest for 1 minute between each set.