Want to gain size on your guns? The training team at HumanFitProject designed this high-volume arms workout to pump up your biceps and triceps in record time.

Since you're working the biceps followed by the triceps, the triceps will have full capability to be pushed to the limit. So hit the gym and watch your arms grow with these eight effective arms exercises.


Select a weight that you can do for 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.