Build Muscle Recommended program

Arms Day: Biceps & Triceps

Dedicated arm work for size and definition. Close-grip bench press comes first, then biceps and triceps in turn; pair them as supersets if you are short on time.

12exercises

40min

25sets

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Start workout

Training flow

Warm-up 2 exercises

Arm Circles

1 sets 30s Shoulders

rest 10s

Wrist Circles

1 sets 10 reps Forearms

rest 15s

Main 7 exercises

Close-Grip Bench Press

3 sets 8-10 reps Triceps

rest 90s

Barbell Curl

3 sets 8-12 reps Biceps

rest 60s

EZ-Bar Skull Crusher

3 sets 10-12 reps Triceps

rest 60s

Incline Dumbbell Curl

3 sets 10-12 reps Biceps

rest 60s

V-Bar Triceps Pushdown

3 sets 12-15 reps Triceps

rest 45s

Cross-Body Hammer Curl

3 sets 10-12 reps Biceps

rest 45s

Dumbbell Wrist Curl

2 sets 15-20 reps Forearms

rest 30s

Cool-down 3 exercises

Overhead Triceps Stretch

1 sets 30s Triceps

rest 10s

Wrist Flexor Stretch

1 sets 20s Forearms

rest 10s

Doorway Chest Stretch

1 sets 30s Chest

rest 10s