I def notice some nice arm pumps…nothing direct arm training…but 10x3 between heavy back and chest will get your arms going…I notice my bi’s def pumpin up possible half inch gain so far, but im sure creatine has helped too. Triceps not as much but ive always had lagging tri’s but once i am done with my 6 weeks i am going on olympic lifts and more of a CT style routine and one day of direst arm work and ab work.