# @l_eel_em on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DbqF-mqpcgF
- **Gondola URL:** https://gondola.cc/posts/68716050-l-eel-em-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/87aefa02b4.jpg
- **Posted:** 2026-08-05T12:03:15.000+00:00
- **Account Owner:** Lee Lem (@l_eel_em) — https://gondola.cc/l_eel_em

## Caption

How I grew my arms in 2 years even after over 10 years of training 💪🏼

The intention behind specific things I did to grow my arms: 
- Tricep / Bicep alternation so I hit them more frequently between each day
- 3 set working sets for 9 total sets of biceps and triceps per week (for me this is the sweet spot where I can balance time spent training + fatigue management)
- Log booking to track my progression 
- Order of priority: Range of motion → Controlled eccentric → Failure 

Then the rest is pretty much choosing exercises you like, and a rep range you prefer. 

The exercises I have chosen cover everything I need for my biceps and triceps so if you do want to change them, just make sure to change them to a close alternative: 

DAY 1
Tricep - Single Arm Overhead Tricep Extension
Bicep - Pinloaded Preacher Curl 

DAY 3
Tricep - JM Press
Bicep - Single Arm Bayesian Curl 

DAY 5
Tricep - Single Arm Tricep Extension
Bicep / Forearm - Cable Hammer Curl 

Optional: 
Forearms - Wrist Curls & Wrist Extensions (I removed this from the video just to keep it simpler but I just do these whenever once a week as they’re quick and easy)

-

Outfit from f.i.d.i.m 

#biceps #triceps #arms #bodybuilding #fitness

## Stats

- **Views:** 71,610
- **Likes:** 3,243
- **Shares:** 0
- **Comments:** 42

## Tags

triceps, biceps, arms, fitness, bodybuilding

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