Muscle Building
The primary goal recorded for this template.
Workout template
Arm Workout
A focused arm session with direct biceps and triceps volume you can recover from.
Intermediate
The intended experience level and programming complexity.
45 min
The estimated length of each training session.
Intermediate
Lifters who want a shorter accessory-focused session to bring up the arms.
EZ bar, Dumbbell, Cable, Bodyweight
The main equipment required to run the workout as written.
5 days / week
The number of weekly sessions in the template.
Warm-up guidance
Warm up elbows and shoulders with a couple of very light cable or dumbbell sets.
Progression guidance
Progress slowly and stay honest with form so the target muscles keep doing the work.
Exercise table
What this workout includes.
Use the table below to see each exercise, how it is organized, and the basic set, rep, and rest guidance.
Arms
6 exercises| Exercise | Section | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Close-Grip EZ Bar Curl | Biceps | 3 | 8-10 | 1 min | Stay strict and keep the elbows pinned. |
| Alternate Hammer Curl | Biceps | 3 | 10-12 | 45 sec | Move one arm at a time with full control. |
| Concentration Curls | Biceps | 2-3 | 10-12 | 45 sec | Squeeze hard at the top. |
| Reverse Grip Triceps Pushdown | Triceps | 3 | 10-12 | 45 sec | Keep the upper arm from drifting. |
| Cable Rope Overhead Triceps Extension | Triceps | 3 | 12-15 | 45 sec | Use a full stretch that still feels stable. |
| Dips - Triceps Version | Triceps | 2-3 | 6-10 | 1 min 15 sec | Stay upright to bias the triceps. |
Exercise substitutions
Simple swaps if you need another option.
These substitutions stay in the same general lane so you can adjust the workout without rebuilding it from scratch.
Close-Grip EZ Bar Curl
Alternate Hammer Curl
Concentration Curls
Reverse Grip Triceps Pushdown
Cable Rope Overhead Triceps Extension
Dips - Triceps Version
Related exercises
Learn the main movements before you run the template.
These exercise pages help you understand the lifts, machines, and accessories that show up most in this workout.
Alternate Hammer Curl
Alternate Hammer Curl is a beginner-friendly arm exercise performed with dumbbells.
View exerciseCable Rope Overhead Triceps Extension
Cable Rope Overhead Triceps Extension is a beginner-friendly arm exercise performed with a cable station.
View exerciseClose-Grip EZ Bar Curl
Close-Grip EZ Bar Curl is a beginner-friendly arm exercise performed with a barbell.
View exerciseConcentration Curls
Concentration Curls is a beginner-friendly arm exercise performed with dumbbells.
View exerciseDips - Triceps Version
Dips - Triceps Version is a beginner-friendly arm exercise using body weight. It also involves the chest and shoulders.
View exerciseReverse Grip Triceps Pushdown
Reverse Grip Triceps Pushdown is a beginner-friendly arm exercise performed with a cable station.
View exerciseRelated workouts
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Compare these if you want a different split, a different equipment setup, or another template in the same general direction.
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View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutBack and Biceps Workout
A straightforward back and biceps workout with vertical pulls, rows, and direct arm work.
View workoutRelated tools
Related calculators for this workout.
Calculate calorie and protein targets, estimated strength, or total training volume.
FAQ
Common questions about Arm Workout.
Who is Arm Workout best for?
Lifters who want a shorter accessory-focused session to bring up the arms.
How often should I run Arm Workout?
This template is structured around about 5 training days per week.
Can I swap exercises in Arm Workout?
Yes. The cleanest swaps are exercises that train the same main muscle group with similar equipment and a similar movement pattern.
How do I progress this workout over time?
Progress slowly and stay honest with form so the target muscles keep doing the work.
Track this workout for free in Logbook.
Once you start running the template, use Logbook to save the sets, reps, and exercise history that tell you whether the plan is really working.