Women Arms Workouts

Women arms workouts built around biceps and triceps volume, near-failure effort targets, and practical load progressions in kilograms to improve strength and hypertrophy with repeatable weekly structure.
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Set load units

Workout 1

4 exercises12 sets

Women Arms Hypertrophy and Strength Builder

Biceps, Triceps

A focused arms template using straight working sets, controlled effort progression, and realistic load increments for women lifters training for strength and muscle gain.

  1. 1
    Dumbbell Bicep Curl
    anatomy
    1Exercise
    Dumbbell Bicep Curl

    Rest 1m 30s

    • 112 reps x 8 kgRIR 3
    • 212 reps x 8 kgRIR 2
    • 312 reps x 8 kgRIR 1

    Keep elbows close to the torso and avoid trunk swing; use full elbow extension at the bottom.

  2. 2
    Dumbbell Hammer Curl
    anatomy
    2Exercise

    Dumbbell Hammer Curl

    Rest 1m 30s

    • 110 reps x 9 kgRIR 3
    • 210 reps x 9 kgRIR 2
    • 310 reps x 9 kgRIR 1

    Keep neutral wrist alignment and drive elbows down rather than forward.

  3. 3
    Cable Overhead Triceps Extension
    anatomy
    3Exercise

    Cable Overhead Triceps Extension

    Rest 1m 45s

    • 112 reps x 17.5 kgRIR 3
    • 212 reps x 17.5 kgRIR 2
    • 312 reps x 17.5 kgRIR 1

    Keep elbows mostly fixed and avoid lumbar overextension while finishing each rep.

  4. 4
    Machine Triceps Pushdown
    anatomy
    4Exercise

    Machine Triceps Pushdown

    Rest 1m 45s

    • 110 reps x 22.5 kgRIR 3
    • 210 reps x 22.5 kgRIR 2
    • 310 reps x 22.5 kgRIR 1

    Keep upper arms stable and finish with full elbow extension without shoulder roll-forward.