Muscle Building

Arms plan

High-volume arm training for biceps and triceps growth.

Warmup

  • Arm circles x20
  • Light curls x15
  • Light pushdowns x15
  • Wrist circles

Workout flow

  1. Bicep compound
  2. Tricep compound
  3. Isolation supersets
  4. Pump finisher

Estimated duration: 55 minutes

Cooldown / Stretching

  • Bicep stretch 2 x 30s
  • Tricep stretch 2 x 30s
  • Wrist mobility

Exercises

Dumbbell Curls

biceps • Dumbbells

Dumbbell Curls image

Steps:

  • Stand with dumbbells at sides
  • Curl with supination
  • Squeeze at top
  • Lower slowly (3s)
Beginner 3 x 12
Intermediate 4 x 10
Advanced 4 x 10
Pro 5 x 10

Notes: Slow eccentrics for growth.

Hammer Curls

biceps, brachialis • Dumbbells

Hammer Curls image

Steps:

  • Neutral grip throughout
  • Curl to shoulder
  • Squeeze
  • Control descent
Beginner 3 x 12
Intermediate 3 x 12
Advanced 4 x 10
Pro 4 x 12

Notes: Builds arm thickness.

Tricep Pushdowns

triceps • Cable machine

Tricep Pushdowns image

Steps:

  • Rope or bar attachment
  • Push down to full extension
  • Squeeze triceps
  • Control return
Beginner 3 x 15
Intermediate 4 x 12
Advanced 4 x 12
Pro 5 x 15

Notes: Keep elbows stationary.

Overhead Tricep Extension

triceps (long head) • Dumbbell or cable

Overhead Tricep Extension image

Steps:

  • Arms overhead
  • Lower behind head
  • Stretch triceps
  • Extend to lockout
Beginner 3 x 12
Intermediate 3 x 12
Advanced 4 x 10
Pro 4 x 12

Notes: Targets long head specifically.