Arm Days
Six weeks, two arm sessions a week, dumbbells and a bench: curls from three angles, triceps lying and seated, and the forearms.
- Weeks
- 3 6 weeks · with a trainer
- Days a week
- 2
- Level
- Intermediate
- Gear
- A pair of dumbbells (or adjustable ones) and an adjustable bench that inclines.
The sessions Two days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Arms A
- Incline Hammer Curl 3 × 10
- Close-Grip Dumbbell Press 3 × 8
- Zottman Curl 3 × 10
- Pronated-Grip Lying Triceps Extension 3 × 10
- Seated Inner Biceps Curl 2 × 12
- Palms-Up Dumbbell Wrist Curl Over a Bench 2 × 15
Alternate a biceps and a triceps movement with 60 sec rest between. Elbows stay still on every curl.
Day 2 Arms B
- Alternating Incline Dumbbell Curl 3 × 10 each arm
- Seated Triceps Press 3 × 10
- Concentration Curl 3 × 10 each arm
- Tate Press 3 × 10
- Seated Two-Arm Triceps Kickback 2 × 12
- Palms-Down Dumbbell Wrist Curl Over a Bench 2 × 15
Incline curls: let the arms hang straight behind you at the bottom. Kickbacks seated, chest close to your knees.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
Get all 6 weeks free with a trainer.
Ask your trainer
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