Arms Workouts

Arms-focused workouts built around biceps and triceps compounds plus isolation work, using evidence-informed effort targets, realistic kilogram load examples, and clear week-to-week progression.
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Set load units

Workout 1

6 exercises18 sets

Arms Strength and Hypertrophy Template

Triceps, Biceps

A balanced arms session with one heavy triceps compound and targeted elbow-flexion and elbow-extension accessories trained near failure with manageable fatigue.

  1. 1
    Close-Grip Bench Press
    anatomy
    1Exercise
    Close-Grip Bench Press

    Rest 2m 30s

    • 18 reps x 40 kgRIR 3
    • 28 reps x 45 kgRIR 2
    • 36 reps x 50 kgRIR 1

    Use a grip just inside shoulder width, keep wrists stacked over elbows, and lower under control to a consistent touch point.

  2. 2
    EZ Bar Curl
    anatomy
    2Exercise

    EZ Bar Curl

    Rest 1m 45s

    • 112 reps x 22.5 kgRIR 2
    • 210 reps x 25 kgRIR 2
    • 38 reps x 27.5 kgRIR 1

    Keep upper arms quiet, avoid torso swing, and supinate fully at the top.

  3. 3
    Dumbbell Hammer Curl
    anatomy
    3Exercise

    Dumbbell Hammer Curl

    Rest 1m 30s

    • 112 reps x 12 kgRIR 2
    • 210 reps x 14 kgRIR 2
    • 310 reps x 16 kgRIR 1

    Use neutral grip throughout and keep elbows slightly in front of torso to limit shoulder compensation.

  4. 4
    Cable Triceps Pushdown
    anatomy
    4Exercise

    Cable Triceps Pushdown

    Rest 1m 30s

    • 112 reps x 22.5 kgRIR 2
    • 210 reps x 27.5 kgRIR 2
    • 310 reps x 30 kgRIR 1

    Lock shoulders down, keep upper arms fixed, and finish with full elbow extension without torso rocking.

  5. 5
    Overhead Cable Triceps Extension
    anatomy
    5Exercise

    Overhead Cable Triceps Extension

    Rest 1m 15s

    • 115 reps x 15 kgRIR 2
    • 212 reps x 17.5 kgRIR 2
    • 312 reps x 20 kgRIR 1

    Set cable line behind the head, keep elbows high and mostly fixed, and emphasize stretch without rib flare.

  6. 6
    Concentration Curl
    anatomy
    6Exercise

    Concentration Curl

    Rest 1m 15s

    • 115 reps x 8 kgRIR 2
    • 212 reps x 10 kgRIR 2
    • 312 reps x 12 kgRIR 1

    Brace upper arm on inner thigh, pause briefly at peak contraction, and control each eccentric.