There's a reason everyone still remembers the handshake scene from Predator 30 years later—the biceps on Arnold Schwarzenegger and Carl Weathers were absolutely massive.

But a lot of guys don't realize that training smaller muscles like biceps and triceps depends on also training larger muscle groups. Your body likes to develop as a unit, not just as a set of arms, so focusing on big muscle groups—like your chest, back, and shoulders—will go a long way toward

The day-three workout of our New Bodybuilding Workout Program is designed to stimulate those big muscle groups as well as the small ones. You'll start with a classic chest-back split, then move into supersets of exercises to put the fine points on your shoulders, biceps, and triceps. With all that work combined, this powerhouse workout will have you stacking on size evenly across your upper body.


Exercises without a letter are done as straight sets—complete all the sets and then move on to the next exercise. Exercises marked with a letter (5A and 5B, for example) are done in sequence. Perform one set of A, then one set of B, then rest. Repeat for all the prescribed sets.

For more arms workouts:

Check out the double-duty arms workout for massive guns, the 30 best arm exercises of all time, and the 15-minute arm workout.

For a complete archive of our daily quick-hit routines, go to