Gym workouts

Gym arm workout

6 exercises 18 sets about 40 min a full gym: barbells, dumbbells, cables and machines

Biceps and triceps in alternation: while one works, the other rests, so the session moves quickly. The triceps are the larger of the two, about two thirds of the upper arm, and get equal time here.

With a full gym you can open with a heavy barbell lift and finish on cables and machines, which let you push close to failure without technique being the thing that gives out.

Start this workout free Creates your account with these 6 exercises already loaded. Free to log, no card.

The workout

  1. Barbell Curl3 × 10Elbows stay by your sides. Curl without leaning back and lower for a full two seconds.90 s rest
  2. Triceps Pushdown3 × 10Elbows pinned to your sides. Push down to full lockout and let the weight back up slowly.90 s rest
  3. Hammer Curl3 × 12Palms face each other the whole way. Curl to shoulder height without swinging.60 s rest
  4. Overhead Triceps Extension3 × 12One dumbbell held in both hands behind your head. Keep the elbows pointing forward and extend fully.60 s rest
  5. Cable Curl3 × 12Stand a step back from the low pulley so the cable keeps tension on the biceps at the bottom.60 s rest
  6. Dips3 × 10Lean forward slightly, lower until your upper arms are parallel to the floor, then press to lockout.90 s rest

Muscles worked

TrapsShouldersChestBicepsForearmsObliquesAbsAbsAbsAbsQuadsAdductorsCalvesTrapsShouldersChestBicepsForearmsObliquesAbsAbsAbsAbsQuadsAdductorsCalves
Front
TrapsShouldersUpper backLatsLower backTricepsForearmsGlutesHamstringsCalvesTrapsShouldersUpper backLatsLower backTricepsForearmsGlutesHamstringsCalves
Back
  • Triceps9
  • Biceps9
  • Forearms6
  • Chest3
  • Shoulders1.5

Sets per muscle. A muscle that only assists in an exercise counts half.

How to run it

Before the first exercise, do two lighter sets of it: one at about half your working weight and one at three quarters. Rest for the time shown next to each exercise; the heavy lifts at the top need more than the smaller ones at the end.

Aim to finish each set with one or two reps left in you. If every set reaches its target easily, the session is too light. Add the smallest plate you can to the barbell lifts, and move up one pin on machines and cables once every set reaches the target.

Once a week on top of your normal training, or twice if arms are what you most want to grow. The day after a heavy back or chest session is the wrong day for it.

If something is taken

  • Barbell Curl→Dumbbell Curl
  • Triceps Pushdown→Skull Crusher
  • Overhead Triceps Extension→Close-Grip Bench Press

Keep the same number of sets. In the app you can swap an exercise for one session without changing the program.

In myreplog

  1. It is already set up. These 6 exercises arrive in your account as a program, with the sets and reps above.
  2. Tap, do not type. Set your weights the first time, then mark each set done as you finish it.
  3. Records count themselves. From your second session, a lift that beats your best is marked as a personal record on the spot.
  4. See what you trained. The session ends with this muscle map, drawn from the sets you actually did.

Logging is free for good. The first 14 days also include Pro, where a coach reviews each session and suggests the weights for the next one. No card needed.

Questions

How long does this arm workout take?

About 40 minutes. That is 18 working sets with the rests listed next to each exercise, plus five minutes to warm up.

What muscles does it work?

Mostly the triceps, biceps and forearms. The chest and shoulders assist. The map on this page shades each muscle by the number of sets that reach it.

What equipment do I need?

A full gym: barbells, dumbbells, cables and machines.

How often should I train arms?

Two or three times a week counting indirect work. Rows and pull-ups already train the biceps and presses train the triceps, so one direct arm session on top is usually enough.

Biceps or triceps for bigger arms?

Both, but the triceps make up roughly two thirds of the upper arm, so they matter more for size than most people expect.

More gym workouts

Gym Full Body Workout7 exercises · 50 min Gym Upper Body Workout7 exercises · 55 min Gym Leg Day6 exercises · 45 min Gym Push Day6 exercises · 45 min Gym Pull Day6 exercises · 50 min Gym Chest and Triceps Workout6 exercises · 45 min Gym Back and Biceps Workout6 exercises · 50 min Gym Shoulders and Arms Workout7 exercises · 50 min Gym Chest Workout5 exercises · 40 min Gym Back Workout6 exercises · 50 min Gym Shoulder Workout6 exercises · 45 min Gym Glute Workout5 exercises · 40 min Gym Ab Workout6 exercises · 30 min
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