Muscle Building
The main training outcome this template is built around.
Workout template
Arm Workout
A focused arm session with direct biceps and triceps volume you can recover from.
Intermediate
A quick way to gauge how simple or advanced the structure feels.
45 min
Use this to match the template to your actual weekly schedule.
Intermediate
Lifters who want a shorter accessory-focused session to bring up the arms.
EZ bar, Dumbbell, Cable, Bodyweight
These are the main tools you will usually need to run the workout as written.
5 days / week
Use this to decide whether the template fits the time you can realistically train each week.
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 strength that mainly trains your arms using dumbbell.
View exerciseCable Rope Overhead Triceps Extension
Cable Rope Overhead Triceps Extension is a beginner strength that mainly trains your arms using cable.
View exerciseClose-Grip EZ Bar Curl
Close-Grip EZ Bar Curl is a beginner strength that mainly trains your arms using barbell.
View exerciseConcentration Curls
Concentration Curls is a beginner strength that mainly trains your arms using dumbbell.
View exerciseDips - Triceps Version
Dips - Triceps Version is a beginner strength that mainly trains your arms using bodyweight.
View exerciseReverse Grip Triceps Pushdown
Reverse Grip Triceps Pushdown is a beginner strength that mainly trains your arms using cable.
View exerciseRelated workouts
More templates built for a similar goal.
Compare these if you want a different split, a different equipment setup, or another template in the same general direction.
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A simple four-day split that gives each half of the body two quality sessions each week.
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 workoutChest and Triceps Workout
A chest-focused session with enough triceps work to support pressing strength and arm size.
View workoutFAQ
Common questions about Arm Workout.
Use these quick answers as a starting point, then compare the plan to your real schedule, equipment, and recovery.
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.
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