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Arms & Shoulders

Arm Day

8 exercises · 40 min · Beginner

Strong & Steadyby Strong & Steady @strongandsteady

Biceps and triceps only. Alternate a curl with a triceps move for a full-arm pump.

  • EZ-Bar Curl

    EZ-Bar Curl

    Biceps

    3 × 10–12
  • Close-Grip Bench Press

    Close-Grip Bench Press

    Triceps

    3 × 8–10
  • Incline Dumbbell Curl

    Incline Dumbbell Curl

    Biceps

    3 × 10–12
  • Skullcrusher

    Skullcrusher

    Triceps

    3 × 10–12
  • Cable Curl

    Cable Curl

    Biceps

    3 × 12–15
  • Rope Triceps Pressdown

    Rope Triceps Pressdown

    Triceps

    3 × 12–15
  • Hammer Curl

    Hammer Curl

    Biceps, Forearms

    2 × 15
  • Dumbbell Triceps Kickback

    Dumbbell Triceps Kickback

    Triceps

    2 × 15

Photo demos

for every move

Logs your sets

and last weights

Swap machines

when one's taken

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