Build 3D Sleeves Fast The 6 Move Bicep & Tricep Blueprint

Are you doing endless bicep curls but your arms still look small? Building thick, 3D arms requires a balance of heavy tension, deep stretches, and strict isolation for both the Biceps and the Triceps. In this video, I break down the 6 absolute best arm exercises for fast growth. We cover how to maximize the deep stretch on the bicep with the incline bench, how to carve out the tricep horseshoe using cables, and how to properly target the brachialis for that thick frontal arm look. Add this complete arm day routine to your next workout and stop lifting with your ego. 00:00 Intro 00:19 EZ Barbell Spider Curl 00:51 Cable Rope Pushdown 01:23 Alternating Dumbbell Hammer Curl 01:54 Cable Pushdown 02:26 Incline Dumbbell Curl 02:59 Cable Overhead Tricep Extension #biceps #armday #bicepworkout #bodybuilding #fitnessmotivation #gymtips #musclebuilding #workoutroutine #gymbodymotivation