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Hey there, Men’s Health MVP member. We’re so happy you’re here. Not to toot our own horn, but we think our 12-week plan to build badass arms is pretty, well, badass.

Your coach, Dan Trink. C.S.C.S., is a strength coach, personal trainer, nutritional consultant, and founder of Fortitude Strength Club in New York City. He created a program that blends isolated arm exercises and compound upper-body movements to help grow your biceps, triceps, and shoulders. “A bigger muscle can produce more force. A stronger muscle allows you to work with more weight, which, in turn, builds a bigger muscle,” Trink explains. “The key is to hit a balance between training for strength and training for size, whether it’s in a short program like this or in years-long training cycles.”

Of course, Trink also mixed in some lower-body moves like squats, dead lifts, and leg presses. (“If you wonder why they’re in an arm-building program, just Google ‘skipped leg day,'” he says.)

Your journey to the arms you’ve always wanted starts here:


And remember, as an MVP, you can use your exclusive members-only discount to our online shop to get much more from Men’s Health.

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