Football players and wrestlers usually have powerful-looking arms. Most guys you see in your gym don’t, despite all the arm work they do. Why? Because athletes train like, well, athletes, and regular people train like bodybuilders—only they don’t have the time, genetics, or whatever to get the same kind of results. That’s why we’ve put together a workout to help you train your arms like an athlete, and we think you’ll be blown away by the gains. By focusing on complex lifts that force your body to make many small adjustments as you move, our workout hits numerous muscle groups at once. And as everyone knows, the more muscles you work, the better the results. Why It Works: The exercises in these workouts challenge your arms in a very different way than you’re probably used to. Doing pullups with a towel and pushups on a medicine ball recruit your biceps and triceps along with your core, shoulders, and back, giving you several times the workout you’d get with conventional arm moves. Directions: How to do it: 1. Perform three workouts per week, resting at least a day between each session. The first session should be the arm workout that follows. Your second workout of the week should be a lower-body day; the third, a full-body. Rest two days before repeating the cycle. 2. For your arm workout, perform the exercise groups (marked 1/a, 1/b, etc.) in sequence, resting the prescribed amount of time in between each. So you’ll do one set of 1/a, rest, then one set of 1/b, and then one set of 1/c (where noted), rest again, then repeat for all the required sets. 3. In the lower-body workout, train only your legs with exercises like the squat, deadlift, stepup, and lunge. The third workout of the week should be aimed at helping you recover, so train the entire body but use light weights. You should perform eight to 20 reps on each exercise and do only 10 total sets. For example, the workout could have three sets of an upper-body pushing exercise, three sets of an upper-body pulling exercise, two sets of a lower-body pushing move, and two sets of a lower body pulling move. The idea is just to get your blood racing to to reduce muscle soreness. Exercise 1/A

Exercise 1/B

Exercise 2/A
Exercise 2/B

Exercise 3/A

Exercise 3/B

Exercise 4/A

Exercise 4/B

Exercise 4/C