|Close grip board press||4 sets of 6-10 reps||Use a double board and bring the bar to a complete stop, without taking the tension off the triceps|
|Barbell curls||4 sets of 6-10 reps||Don’t go too heavy so that you’re swinging the weight up but you can cheat on the last 1 or 2|
|Rope pushdowns||3 sets of 12-15 reps||Grip the rope tightly to engage the triceps, bring your hands down and outwards, keeping elbows tucked|
|Seated dumbbell curls||3 sets of 12-15 reps||Curl the dumbbell up starting with a neural grip and turning little finger upwards|
|Overhead dumbbell extension||3 sets of 12-15 reps||Whilst seated, grip a dumbbell with both hands overhead, slowly lower behind your head stretching the tricep and extend up|
|Dumbbell hammer curls||3 sets of 12-15 reps||Grip the dumbbells with thumbs facing upwards, curl each arm individually across the body bringing your hand up to to the opposite chest area.|
by Russel Barnard Here are the techniques I used that helped me gain an inch on my arms in just over one month! Firstly I was stuck in a rut of training triceps and biceps half-heartedly after bigger bodyparts. The first change I made was to add in a specific ‘arm day’. This meant I was training my arms 2x per week (1-2 exercises after chest or back and then 3-4 on their own day). The arm is made of small muscle groups which respond well to high volume and high frequency. The more blood you get in, the more growth you can get out. Below is an example of a typical arm day routine:
After training in this style for a few weeks I could see growth in my arms and in a month I took my arms from 18” to over 19”.
Give it a go and grow your arms ready for the summer.