Follow this step‑by‑step workout checklist to build bigger biceps and triceps — at any age.
Based on: These 5 Exercises Will Get You Jacked Arms After 40 (Do These!) by Live Anabolic
▶ Watch the source video on YouTube
What if the reason your arms aren't growing has nothing to do with your age — and everything to do with which muscles you've been ignoring?
Most guys over 40 spend all their arm training time on bicep curls. It feels productive, it looks impressive in the mirror, and the pump is satisfying. But here's the thing nobody tells you: your triceps make up the larger portion of your upper arm. If you're skipping or under-training them, you're leaving more than half your arm's potential size on the table. That's not a minor oversight — that's the reason your arms look roughly the same year after year no matter how many curls you grind out.
Now picture this: arms that look impressive even when you're just walking around in a short-sleeve shirt. Not flexed. Not posed. Just naturally full and powerful. That's what happens when you train the whole arm — both the biceps and the triceps — with the right exercises, the right sequence, and the right intensity for a body that's over 40.
Mark McKillar of Live Anabolic is 62 years old and has built genuinely impressive arms by training smarter, not just harder. He's put together a five-exercise arm workout specifically designed for men over 40, built around a simple alternating structure that lets each muscle group recover while you hit the other — so you can train harder, flush lactic acid faster, and walk out of every session with a pump you'll actually feel proud of.
This checklist captures every detail from Mark's workout: all five exercises in order, exactly how to perform each one, how to pick the right weight, how long to rest between sets, the rep ranges that actually build muscle, and the form cues that separate real gains from wasted effort. No guesswork. No vague advice. Just a clean, printable action plan you can bring to your next workout and follow rep by rep.
Whether you're training at home with dumbbells and bands or in a gym, this checklist gives you a proven arm-building system from a guy who's living proof it works well past 40. Print it out, check off each step, and feel the difference in your very first session.
Every checklist item comes with actionable notes to guide you — things like "Don't forget to do this before you start," "Avoid this common mistake," or "Set a reminder for 30 days out." Nothing vague, just clear next steps.
+ 8 more action items inside...
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