Toned, defined arms are in fashion, just look at the modern day marvel heroes. People always ask me what exercises they can do to achieve better looking arms.

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A combination of the right exercises and the right training techniques gives the best results. I have used drop sets and matrix 7s in the programmes below, a training technique where you divide exercises into half and full movements. Here, you do 7 full barbell curls, then 7 half barbell curls (this is where you stop when your arm is bent at 90 degrees). 

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You then perform 7 curls starting at halfway point and ending in the finish position at the top of the shoulder. You finish by doing 7 full curls, or as many as you can complete before your muscle reaches fatigue.

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Combine these arm routines with other parts of the body for a great all over workout.