Ask any young guy what their aim is, and most will tell you “bigger arms.”

While most people focus on biceps to get bigger arms–biceps are only a third of your arms; triceps make up the remaining two-thirds.

Here is a sample plan to build more muscle in your arms (to achieve the bigger arms we all dream of):

(30 – 40 seconds rest between each set)

Biceps

• Close grip pull ups 2 sets 2 failure
• Seated incline zotak curls 3 sets of 10 with a tempo of 1 second up, contract and 3 seconds lower
• Preacher curls elbows in 3 sets of 10 with a tempo of 1 second up, contract and 3 seconds lower

Triceps

• Dips 4 sets to failure.
• Tricep pushdowns elbows out 3 sets of 10 with a tempo of 1 second up, contract and 3 seconds lower.
• Incline skull crushers 3 sets of 10 with a tempo of 1 second up, contract and 3 seconds lower.
• Close grip bench 3 sets of 10 with a tempo of 1 second up, contract and 3 seconds lower.