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Upper Body · Strength · 45 min · Intermediate
Arm & Grip Strength
Heavy close-grip pressing, weighted chins and loaded carries — arms that are strong, not just big.
Start & Log Workout
Track every set — next time we'll suggest weights and reps based on this session.
Warm-Up
Easy band work, then ramp up close-grip bench with 2–3 feeder sets.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Close-Grip Bench Press | 4 | 4–6 | 2–3 min |
Chin-Up Add weight with a belt once bodyweight is easy. | 4 | 4–6 | 2–3 min |
Barbell Curl | 3 | 6–8 | 90 sec |
Dips | 3 | 6–10 | 90 sec |
Farmer Carry Heaviest dumbbells you can hold with tall posture. | 3 | 40 steps | 2 min |
Ready to train?
Find a GymLink partner gym near you and put this workout to work.