These are the 6 best movements for putting gains of muscle to your arms and will be performed as shown below:

Workout Supersets

1. Close Grip Bench Press: 3 sets of 5-6 reps– superset with
2. Close Grip Chin-ups: 3 sets of 5-6 reps

3. Triceps Dips: 3 sets of 10 reps– superset with
4. EZ Barbell Curl: 3 sets of 10 reps

5. Dumbbell Triceps Extension: 3 sets of 12-15 reps– superset with
6. Seated Dumbbell Curls: 3 sets of 12-15 reps