Add an Inch to Your Arms (ONE SINGLE PUMP!!)

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Add up to an inch to your arms in one quick workout. Take out the tape measure and get ready to do some work. This biceps and triceps workout is going to push you to your max and see if you can last all the way to the end. If you want to build bigger arms then you are going to have to be willing to work hard. See if you can add an inch to your arms with one single pump.

To perform this arm workout you will need access to a rack of dumbbells. Ideally, you will be able to do this at the gym but if you have multiple sets of dumbbells in your home gym or a set of adjustable dumbbells you will be able to do it there as well. Begin by selecting a weight that is your 5 rep max for dumbbell curls.

Perform 5 reps with this and then immediately drop down to the ground and do a set of 5 cobra or rolling pushups. Keep your elbows close to your sides and focus on keeping the movement limited to the front one third of the pushup to maximize the focus on the triceps. Stand up and grab the next lightest set of dumbbells and once again perform 5 reps and then 5 reps of the tricep pushups.

Keep dropping down five pounds at a time and performing 5 reps of each until you have reached one half of the weight that you started with. Here you will want to increase your reps by one on both the curl and the triceps cobra pushups. Continue dropping weight and adding a rep each time until you no longer have any dumbbells remaining. At this point, do exactly what you just did and work your way in reverse back to where you started.

When you finish this biceps and triceps massacre you will have an incredible arm pump, unlike ever before. Take out the tape measure again and see just how much of a pump size increase you were able to manage. Did you get the entire 1 inch? There is no doubt that this is a difficult workout to achieve all the way to the end. If at any point you are unable to perform the triceps pushups from your toes you may drop down to your knees to keep it going.

If you cannot curl however then you should call it a workout and try again at a later point. The pump is not a prerequisite for muscle growth, however the effort required by this workout to elicit this pump is certainly a requirement. Push yourself to the max and see if you can make it all the way down and back up this rack and roll arm workout to stretch those shirt sleeves by up to an inch.

Using hardgainer Jesse in this video to prove that even the most inexperienced or leanest can get results from it. Time for you to take the challenge yourself and see how far you can get to the magic one inch gains.

For a complete program that helps you to build bigger arms while training you more like an athlete, be sure to head to and get the athlean-x Training System or the Ultimate Arms program. Build incredible arms while getting a ripped body from head to toe by training with the same system used by today’s top pro athletes and celebrities.

For more videos on how to get bigger arms and how to add inches to your arms with the best arm workouts, be sure to subscribe to our channel here on youtube at

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