I've been asked more than a few times about how I've put on so much size in the past few years. In particular, my arms and abs have gotten bigger, stronger, and better shaped. I'll let you in on a secret: it took hard work in the gym and great nutrition.

Want more detail? Here's the workout I've used to add shape and size to my biceps and triceps. I've also included an abdominal circuit so you can work on carving that 6-pack!

This workout isn't easy. You're going to feel some pain. But you can't focus on the pain. Focus on your vision, your goal, your purpose—that will get you through anything. Keep your mind on the results and the energy will come.

If you're ready, let's get it done!

Armed To The Core: Kizzito Ejam Arms Workout


Kizzito Ejam Arms WorkoutDo a couple lighter sets for a warm-up before you begin the workout.

Kizzito Ejam Arms Workout
Barbell Curl
4 sets, 8-10 reps
+ 6 more exercises


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I chose these three exercises to hit the upper abs, lower abs, and the obliques. Weighted lifts really help to build those muscle bellies. That's how you get those deep grooves and that 3D effect.

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Contributing Writer

Bodybuilding.com’s authors consist of accredited coaches, doctors, dietitians and athletes across the world.

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