15 min15 Minute Animal Movement Workout · Strength & Mobility Flow
Tom Peto Training
Every level · 3 days a week
Sculpted Arms
Sleeves earn their fit — biceps, triceps, and the pulling that grows them.
Arms that look finished, not just worked. Most of the arm's size is triceps, biceps give it the shape, and shoulders round off where the sleeve ends. Day three is the honest part: arms grow on rows and pulldowns too, so the back is in on the plan.
Defined arms
Day 1
The sleeve fillers
Triceps are most of the arm's size and biceps are its shape — you need both. Direct work for each, so nothing gets to hide.
Day 2
Where the sleeve ends
A capped delt is what makes an arm look finished. Shoulders round out the line from neck to elbow and make everything below look bigger.
Day 3
Arms grow on pull days
Every row and pulldown loads the biceps heavier than any curl ever will. This day is extra arm growth wearing a back-day costume — and the posture comes free.
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