Follow this trainer-approved (and bro science-free) blueprint to pack shameless amounts of muscle onto your pipes.

These nine triceps exercises are your ticket to stronger presses, better definition and tight sleeves. Add them to your arm ...

Because they’re responsible for movement in multiple directions, you have to train them accordingly with shoulder exercises .

The best arm workouts target several major muscles at once. Tricep dips, push-ups, planks, and burpees will tone your arms and don't require weights. Exercise your upper body two to three times a ...

This exercise gives you the best of both worlds: big forearms and big biceps. It particularly hits the brachioradialis, the juiciest muscle on the back of the forearms. While this is activated ...

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That's why you need the best ab workouts - and a strong core as a whole ... leg until your heel nearly touches floor and your left arm until your hand nearly touches floor overhead.