Arms Workouts With Machines

Machine-based arm workouts for adults who want reliable biceps and triceps growth using stable straight sets, clear RIR targets, and practical kilogram load progression.
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Workout 1

5 exercises15 sets

Arms Machine Hypertrophy Template

Biceps, Triceps

A machine-only arm session built around balanced elbow-flexion and elbow-extension volume with straight working sets, 1-2 RIR effort targets, and repeatable weekly load progression.

  1. 1
    Machine Preacher Curl
    anatomy
    1Exercise

    Machine Preacher Curl

    Rest 1m 30s

    • 110 reps x 20 kgRIR 2
    • 210 reps x 20 kgRIR 2
    • 310 reps x 20 kgRIR 1

    Keep upper arm fixed on the pad and finish with 1-2 RIR.

  2. 2
    Machine Hammer Curl
    anatomy
    2Exercise

    Machine Hammer Curl

    Rest 1m 30s

    • 112 reps x 15 kgRIR 2
    • 212 reps x 15 kgRIR 2
    • 312 reps x 15 kgRIR 1

    Keep wrist neutral and avoid shoulder swing.

  3. 3
    Machine Triceps Extension
    anatomy
    3Exercise

    Machine Triceps Extension

    Rest 1m 30s

    • 110 reps x 22.5 kgRIR 2
    • 210 reps x 22.5 kgRIR 2
    • 310 reps x 22.5 kgRIR 1

    Keep upper arm fixed and lock out with control, not momentum.

  4. 4
    Machine Triceps Pushdown
    anatomy
    4Exercise

    Machine Triceps Pushdown

    Rest 1m 15s

    • 112 reps x 20 kgRIR 2
    • 212 reps x 20 kgRIR 2
    • 312 reps x 20 kgRIR 1

    Keep torso still and finish each rep with full elbow extension.

  5. 5
    Seated Dip Machine
    anatomy
    5Exercise

    Seated Dip Machine

    Rest 2m

    • 110 reps x 25 kgRIR 2
    • 210 reps x 25 kgRIR 2
    • 310 reps x 25 kgRIR 1

    Keep shoulder blades set and avoid bouncing at lockout.