Men Arms Workouts

Evidence-informed men arms workouts built around direct biceps and triceps volume, hard but repeatable effort targets, and practical kilogram load progression for steady size and strength gains.
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Workout 1

5 exercises15 sets

Men Arms Hypertrophy and Strength Template

Triceps, Biceps

A focused arms session combining heavy triceps pressing with direct elbow-flexion and elbow-extension work using straight working sets at 1-3 RIR.

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

    Rest 2m

    • 18 reps x 62.5 kgRIR 3
    • 28 reps x 62.5 kgRIR 2
    • 38 reps x 62.5 kgRIR 1

    Use a shoulder-width grip, keep elbows stacked under wrists, and pause briefly on the chest for consistency.

  2. 2
    EZ-Bar Biceps Curl
    anatomy
    2Exercise
    EZ-Bar Biceps Curl

    Rest 1m 30s

    • 110 reps x 32.5 kgRIR 3
    • 210 reps x 32.5 kgRIR 2
    • 310 reps x 32.5 kgRIR 1

    Keep elbows slightly in front of torso and avoid shoulder swing. Use full extension without losing tension.

  3. 3
    Dumbbell Hammer Curl
    anatomy
    3Exercise

    Dumbbell Hammer Curl

    Rest 1m 30s

    • 110 reps x 16 kgRIR 3
    • 210 reps x 16 kgRIR 2
    • 310 reps x 16 kgRIR 1

    Keep wrists neutral and upper arm stable. Avoid trunk lean as fatigue rises.

  4. 4
    Cable-Stack Triceps Pushdown
    anatomy
    4Exercise

    Cable-Stack Triceps Pushdown

    Rest 1m 30s

    • 112 reps x 36 kgRIR 3
    • 212 reps x 36 kgRIR 2
    • 312 reps x 36 kgRIR 1

    Pin elbows near the torso and finish with full elbow extension without shoulder roll-forward.

  5. 5
    Overhead Cable Triceps Extension
    anatomy
    5Exercise

    Overhead Cable Triceps Extension

    Rest 1m 30s

    • 112 reps x 22 kgRIR 3
    • 212 reps x 22 kgRIR 2
    • 312 reps x 22 kgRIR 1

    Maintain upper-arm position and keep ribcage stacked to avoid lumbar extension.