If your goal is to build bigger biceps and triceps, you've most likely been taking on workouts that have you lifting heavy. But if your arms are still skinny, it's probably time to rethink how you reload your guns.

Consider this six-move, quick-hit arms workout a roundup of our best and most effective muscle-building strategies.


Perform pairs marked "A" and "B" as supersets. Perform exercises 3 and 4 as straight sets.

Download The 21-Day Shred app for iOS to get the full training program, diet, and more. No iOS? No problem. Get a copy of the PDF here.