The Fix To Noodle Arm
Tired of empty sleeves? This free arm workout is designed to hit all heads of the biceps and triceps through a full range of motion — the exact way Alex built his arms from 67kg to 82kg.
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by the ARC Method
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EZ Bar Bicep Curls
Stand with feet shoulder width apart. Curl the weight up towards your shoulders, squeezing your biceps at the top. Lower slowly for maximum time under tension. 3 sets of 10 to 12 reps.
Hammer Curls
Hold the dumbbells with a neutral grip, palms facing each other. Targets the brachialis muscle sitting beneath the bicep — the one that pushes your peak up and makes your arm look bigger from every angle. 3 sets of 10 to 12 reps.
Bicep Bayesian Curls
Take two cables and walk forward facing away from the stack. Elbows locked behind your torso, curl the weight then extend fully to stretch the bicep in the lengthened position. The growth happens here. 3 sets of 12 to 15 reps.
Tricep Dips
Use parallel bars or a bench. Lower your body by bending your elbows until your upper arms are parallel to the ground, then drive back up. The tricep makes up two thirds of your arm — this is where sleeves get filled. 3 sets of 8 to 10 reps.
Cross Cable Tricep Extension
Hold a cable in opposing hands and cross them over to the start position. Allow a full bend at the elbow then push the ropes out, extending fully. Hits the lateral and long head hard through a complete range. 3 sets of 10 to 12 reps.
Overhead Tricep Extensions
Hold a dumbbell overhead with both hands. Lower the weight behind your head by bending your elbows, then extend back up. The overhead position stretches the long head of the tricep where most people have zero development. 3 sets of 10 to 12 reps.
Ready to finally build arms worth showing off?
This is the exact workout Alex used to go from 67kg to 82kg. Smart training, right exercises, full range. Completely free — just show up and execute.
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