Strength Training

Arms plan

Focused strength work for biceps and triceps development.

Warmup

  • Arm circles x20 each direction
  • Light band curls x15
  • Tricep pushdowns x15

Workout flow

  1. Compound pulling
  2. Compound pressing
  3. Isolation work
  4. Grip strength

Estimated duration: 50 minutes

Cooldown / Stretching

  • Bicep stretch 2 x 30s
  • Tricep stretch 2 x 30s
  • Forearm stretches

Exercises

Close-Grip Bench Press

triceps, chest • Barbell

Close-Grip Bench Press image

Steps:

  • Grip shoulder-width apart
  • Lower to lower chest
  • Keep elbows tucked
  • Press to lockout
Beginner 3 x 10
Intermediate 4 x 8
Advanced 4 x 6
Pro 5 x 5

Notes: Primary tricep builder.

Barbell Curl

biceps • Barbell

Barbell Curl image

Steps:

  • Stand with bar at thighs
  • Curl with control
  • Squeeze at top
  • Lower slowly
Beginner 3 x 10
Intermediate 4 x 8
Advanced 4 x 6
Pro 5 x 5

Notes: No momentum. Strict form.