Build a set of Golden Age arms with this old-school, no-holds-barred video workout from Generation Iron 2 star Calum von Moger. Let the gains begin!
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I'm not interested in looking like today's bodybuilders. I prefer the classic physiques of guys like Arnold Schwarzenegger, Dave Draper, and Franco Columbu. They had incredible symmetry, great proportions, and amazing overall development. Those are guys I want to look like—but maybe just a little bit better.

In this workout, I'm going to hit arms with an old-school approach to help you build a set of Golden Age guns, from tall biceps peaks to dense, horseshoe triceps. We're going to put on mass and carve out shape. Our goal isn't just size. We're going to build size, aesthetics, proportion, and balance.

I thrive on pushing myself to that next level—breaking past plateaus and goals I've set and adding on the reps. If I have it in me, I'll keep going. You're not going to grow if you don't push yourself to the next level. If you want to see results, you have to kick up your training.

Integrate this workout into your program once or twice each week to keep your arms growing.

This workout is a simple, six-exercise breakdown: three exercises for your biceps and three exercises for your triceps. Start out with higher reps of 12-15 to warm the muscles up, and then taper your reps to the muscle-building range of 6-12 reps for 4-5 sets. Heavy weight and ample volume will ensure a killer pump.

I like to add mass with compound movements and carve with isolation exercises. Start with the compound moves—they're the best way to work on the mass and the size of your arms—and finish with isolation exercises for detail, cuts, and that added pop.

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