Can't gain size on your guns? The training team at HUMANFITPROJECT designed this high-volume arms workout to pump up biceps and triceps super fast. Since you're working the biceps followed by the triceps, the triceps will have full capability to be pushed to the limit. Watch your arms grow with these eight effective arm exercises.

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Select a weight that you can do 8-12 reps of each exercise with zero rest in between sets. Complete four rounds of the biceps circuit, rest 1-2 minutes, then complete four rounds of the triceps circuit.



  1. Dumbbell Curl
  2. Barbell Curl
  3. EZ-bar Preacher Curl
  4. Hammer Curl with Plate


  1. Skull Crusher
  2. Body-weight Dip
  3. Straight-bar Cable Pushdown
  4. Overhead Single-arm Dumbbell Extension

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