Designed by pro trainer David Otey and the Men’s Health team, this 221- page plan teaches you how to transform your biceps, triceps, and shoulders and increase your strength.

This ultimate guide includes a two-week prep phase for beginners and shows you how to elevate your workouts in just 3 simple phases. Plus, it has illustrations, step-by-step instructions for every exercise and a hard-cover/wire format that makes it easy to toss in your gym bag. All you have to do is show up!

The Foundation 

Lay the groundwork for stronger arms with familiar exercises that are classics for a reason. You’ll hit your shoulders, biceps and triceps and absorb the details of each technique that connects your mind and muscles.

The Elevation 

Shake things up and take your game to the next level with a blend of exercises that will revolutionize your training for good. A potent combo of different angles and challenges will recruit some muscles in your arms you didn’t even know existed and set you up for success in phase 3.

The Pinnacle 

Embrace the burn with the most intense workouts of the entire challenge yet, each pushing you to go all-out and test your body’s limits. After 90 days, you’ll reveal the stronger arms you’ve been working toward.