Start on all fours. Extend your right arm in front of you and your left leg behind, actively reaching in opposite directions.

Here, Carlson and Brown list their top exercises to get you armed: a combination of six isolation and functional movements to absolutely overload your biceps and triceps.

For a program to be most effective, Washington recommends sticking to it for at least four to five weeks before changing it ...

Most chest and triceps workouts focus on either building muscle size or strength. The majority of trainers, though, want both. To optimize muscle mass and strength, you need to train in a specific way ...