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Upper Body · Hypertrophy · 40 min · Beginner
Arm Day: Biceps & Triceps
A classic arms-only pump day — superset biceps and triceps for maximum blood flow in minimum time.
Start & Log Workout
Track every set — next time we'll suggest weights and reps based on this session.
Warm-Up
Two very light sets of curls and pushdowns to fill the sleeves before the real work.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
EZ-Bar Curl Superset with skull crushers. | 4 | 8–12 | 60 sec |
Skull Crusher | 4 | 8–12 | 90 sec |
Incline Dumbbell Curl Superset with rope pushdowns. | 3 | 10–12 | 60 sec |
Triceps Rope Pushdown | 3 | 10–15 | 90 sec |
Hammer Curl | 3 | 10–15 | 60 sec |
Overhead Triceps Extension | 3 | 10–15 | 60 sec |
Finisher
21s: one set of barbell curls — 7 bottom-half reps, 7 top-half, 7 full.
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