How to do the workout
This workout is split into two parts, each comprising a three-move tri-set. The first targets your biceps; the second your triceps. You’ll do each tri-set three times. Do the moves in order with good form, sticking to the reps and rest periods shown, and watch your arms grow.
Preparation
Stand tall with your chest up, holding a dumbbell in each hand with a reverse grip so your palms face towards you.
Movement
Keeping your elbows fixed in position, curl the weights up. Squeeze your biceps at the top, then lower slowly.
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| Bicep Curl |
Preparation
Stand tall with your chest up, holding a lighter dumbbell in each hand with palms facing away from you.
Movement
Keeping your elbows fixed in position, curl the weights up. Squeeze your biceps at the top, then lower slowly.
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| Hammer Curl |
Preparation
Stand tall with your chest up, holding an even lighter dumbbell in each hand with your palms facing your thighs.
Movement
Keeping your elbows fixed in position, curl the weights up. Squeeze your biceps at the top, then lower slowly.
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| Diamond Pus-Up |
Preparation
Start in the press-up position but with your thumbs and index fingers together forming a diamond shape.
Movement
Bend your elbows to lower your chest to the ground, then press back up powerfully to the start.
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| Hammer Press |
Preparation
Lie on an incline bench, holding a dumbbell in each hand at chest height with a palms-facing grip.
Movement
Keeping your chest up, press the weights directly overhead until your arms are straight. Lower slowly.
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| Overhead Extension |
Preparation
Sit on an upright bench with a lighter dumbbell in each hand with your arms straight over your head.
Movement
Keeping your elbows pointing straight up, lower the weights behind your head, then raise them back to the start.