Arm Day at the Gym: Biceps & Triceps
Barbell, dumbbells and cables: close-grip bench, barbell curls, skull crushers, hammer curls and pushdowns.
About the program
Triceps make up two thirds of the arm, so they open with a heavy close-grip bench press. Then biceps-triceps supersets: barbell curls with skull crushers, hammer curls with pushdowns. The finisher is incline dumbbell curls to stretch the long head of the biceps.
Who it is for
Lifters with lagging arms, or training arms on their own day in a split.
Muscles worked
Part of these collections
The plan, day by day
Pick your own weights: the last reps of each set should be hard but clean.
Arms
19 sets
How to progress
The first exercise is the heaviest: add weight once every set hits the top of the range. Progress the rest with reps. Train the muscle 1–2 times a week with 48–72 hours of rest.
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