Arm Day Blast

Q: What can I substitute for the close-grip bench press if I don't have a barbell?

Swap the close-grip bench press for dumbbell skull crushers (lying triceps extensions) or bodyweight diamond push-ups. Both target the long head of the triceps and keep the elbow path narrow. For a heavier replacement, dips work well and add some chest and front-delt involvement. For lighter loads at high reps, doubling up on cable rope pushdowns (already on this day) is fine.

Q: How do I know I'm working biceps and not just my forearms during curls?

A few signals to watch for: Wrist position — keep your wrists straight, not curled in toward your body. Curling at the wrist shifts load to the forearms. Shoulder stability — your upper arm should stay still. Letting elbows drift forward turns the curl into a partial front raise. Tempo — take 2 seconds down, controlled. Most forearm-dominant curls happen because lifters drop the weight too fast. If forearms still gas out before biceps, switch to thicker grips (fat-grip attachments) or an EZ-bar — both reduce wrist strain so the biceps fail first.

Get ready to sculpt those arms with our Arm Day Blast! This intense hypertrophy-focused session targets your biceps, triceps, and shoulders with a mix of presses, curls, and raises. Expect to feel the burn with supersets and max reps that push your limits. Not only will you build strength and size, but you'll also enhance your overall athleticism and posture. Let's make those arms pop!

Arm Day Blast
Get ready to sculpt those arms with our Arm Day Blast! This intense hypertrophy-focused session targets your biceps, triceps, and shoulders with a mix of presses, curls, and raises. Expect to feel the burn with supersets and max reps that push your limits. Not only will you build strength and size, but you'll also enhance your overall athleticism and posture. Let's make those arms pop!
60 min
11 exercises
hypertrophy
intense
- Shoulders
  Seated Dumbbell Press
  3 × 15, 10, 8
  Press dumbbells overhead to build shoulder and tricep strength.
  Delts
  •
  Triceps
- Shoulders
  Lateral Raise
  2 × 10
  Sculpt your shoulders with this lateral raise exercise.
  Side Delts
- Shoulders
  Reverse Fly
  2 × 10
  Strengthen your rear shoulders and upper back with reverse flys.
  Rear Delts
- Back
  Barbell Shrug
  3 × 12, 10, 8
  Strengthen your traps by performing barbell shrugs.
  Traps
  •
  Upper Back
- Chest
  Close-Grip Bench Press
  3 × 12, 10, 8
  Press the barbell with a narrow grip to target the triceps and chest.
  Triceps
  •
  Chest
- Arms
  Barbell Curl
  3 × 12, 10, 10
  Curl a barbell with both arms to load the biceps heavy.
  Biceps
- Arms
  Reverse Grip Barbell Bicep Curl
  3 × 12, 10, 10
  Strengthen your forearms and biceps with a reverse grip curl.
  Brachialis
  •
  Forearm Extensors
- Arms
  Tricep Pushdown
  3 × 10
  Push down the cable to isolate your triceps and build arm definition.
  Triceps
- Arms
  Standing Hammer Curl
  3 × 10
  Strengthen your biceps and forearms with this classic move.
  Biceps
  •
  Forearms
  •
  Brachioradialis
- Core
  Cable Crunch
  2 × 15
  Weight your abs the way you weight every other muscle group.
  Abs
- Core
  Reverse Crunch
  2 × 15
  A simple yet effective core exercise targeting the lower abs.
  Abs

Start this workout

Free · No download

FAQ

Common questions about this workout day: structure, substitutions, and progression.

What can I substitute for the close-grip bench press if I don't have a barbell?

Swap the close-grip bench press for dumbbell skull crushers (lying triceps extensions) or bodyweight diamond push-ups. Both target the long head of the triceps and keep the elbow path narrow.

For a heavier replacement, dips work well and add some chest and front-delt involvement. For lighter loads at high reps, doubling up on cable rope pushdowns (already on this day) is fine.

Can I add a second arm day in the same week?

Generally no. At this volume, your biceps and triceps are already getting 15–20 working sets in this session, plus indirect work on chest and back days. A second dedicated arm day would push past the recovery window most lifters can sustain at this intensity.

If your arms feel undertrained, the bigger lever is usually eating more and sleeping more, not adding sessions. If those are dialed in and arms still lag, do a single light pump session (high reps, no compounds, ~30 minutes) 2–3 days after this one — never back-to-back.

How do I know I'm working biceps and not just my forearms during curls?

A few signals to watch for:

Wrist position — keep your wrists straight, not curled in toward your body. Curling at the wrist shifts load to the forearms.
Shoulder stability — your upper arm should stay still. Letting elbows drift forward turns the curl into a partial front raise.
Tempo — take 2 seconds down, controlled. Most forearm-dominant curls happen because lifters drop the weight too fast.

If forearms still gas out before biceps, switch to thicker grips (fat-grip attachments) or an EZ-bar — both reduce wrist strain so the biceps fail first.

Plans with this Workout

This page in other languages:

Arm Day Blast

Arm Day Blast
Get ready to sculpt those arms with our Arm Day Blast! This intense hypertrophy-focused session targets your biceps, triceps, and shoulders with a mix of presses, curls, and raises. Expect to feel the burn with supersets and max reps that push your limits. Not only will you build strength and size, but you'll also enhance your overall athleticism and posture. Let's make those arms pop!
60 min
11 exercises
hypertrophy
intense
- Shoulders
  Seated Dumbbell Press
  3 × 15, 10, 8
  Press dumbbells overhead to build shoulder and tricep strength.
  Delts
  •
  Triceps
- Shoulders
  Lateral Raise
  2 × 10
  Sculpt your shoulders with this lateral raise exercise.
  Side Delts
- Shoulders
  Reverse Fly
  2 × 10
  Strengthen your rear shoulders and upper back with reverse flys.
  Rear Delts
- Back
  Barbell Shrug
  3 × 12, 10, 8
  Strengthen your traps by performing barbell shrugs.
  Traps
  •
  Upper Back
- Chest
  Close-Grip Bench Press
  3 × 12, 10, 8
  Press the barbell with a narrow grip to target the triceps and chest.
  Triceps
  •
  Chest
- Arms
  Barbell Curl
  3 × 12, 10, 10
  Curl a barbell with both arms to load the biceps heavy.
  Biceps
- Arms
  Reverse Grip Barbell Bicep Curl
  3 × 12, 10, 10
  Strengthen your forearms and biceps with a reverse grip curl.
  Brachialis
  •
  Forearm Extensors
- Arms
  Tricep Pushdown
  3 × 10
  Push down the cable to isolate your triceps and build arm definition.
  Triceps
- Arms
  Standing Hammer Curl
  3 × 10
  Strengthen your biceps and forearms with this classic move.
  Biceps
  •
  Forearms
  •
  Brachioradialis
- Core
  Cable Crunch
  2 × 15
  Weight your abs the way you weight every other muscle group.
  Abs
- Core
  Reverse Crunch
  2 × 15
  A simple yet effective core exercise targeting the lower abs.
  Abs

Start this workout

Free · No download

FAQ

Common questions about this workout day: structure, substitutions, and progression.

What can I substitute for the close-grip bench press if I don't have a barbell?

Swap the close-grip bench press for dumbbell skull crushers (lying triceps extensions) or bodyweight diamond push-ups. Both target the long head of the triceps and keep the elbow path narrow.

For a heavier replacement, dips work well and add some chest and front-delt involvement. For lighter loads at high reps, doubling up on cable rope pushdowns (already on this day) is fine.

Can I add a second arm day in the same week?

How do I know I'm working biceps and not just my forearms during curls?

A few signals to watch for:

Wrist position — keep your wrists straight, not curled in toward your body. Curling at the wrist shifts load to the forearms.
Shoulder stability — your upper arm should stay still. Letting elbows drift forward turns the curl into a partial front raise.
Tempo — take 2 seconds down, controlled. Most forearm-dominant curls happen because lifters drop the weight too fast.

If forearms still gas out before biceps, switch to thicker grips (fat-grip attachments) or an EZ-bar — both reduce wrist strain so the biceps fail first.

Plans with this Workout

This page in other languages:

Seated Dumbbell Press3 × 15, 10, 8

Lateral Raise2 × 10

Reverse Fly2 × 10

Barbell Shrug3 × 12, 10, 8

Close-Grip Bench Press3 × 12, 10, 8

Barbell Curl3 × 12, 10, 10

Reverse Grip Barbell Bicep Curl3 × 12, 10, 10

Tricep Pushdown3 × 10

Standing Hammer Curl3 × 10

Cable Crunch2 × 15

Reverse Crunch2 × 15

FAQ

Plans with this Workout

Seated Dumbbell Press3 × 15, 10, 8

Lateral Raise2 × 10

Reverse Fly2 × 10

Barbell Shrug3 × 12, 10, 8

Close-Grip Bench Press3 × 12, 10, 8

Barbell Curl3 × 12, 10, 10

Reverse Grip Barbell Bicep Curl3 × 12, 10, 10

Tricep Pushdown3 × 10

Standing Hammer Curl3 × 10

Cable Crunch2 × 15

Reverse Crunch2 × 15

FAQ

Plans with this Workout

Seated Dumbbell Press
3 × 15, 10, 8

Lateral Raise
2 × 10

Reverse Fly
2 × 10

Barbell Shrug
3 × 12, 10, 8

Close-Grip Bench Press
3 × 12, 10, 8

Barbell Curl
3 × 12, 10, 10

Reverse Grip Barbell Bicep Curl
3 × 12, 10, 10

Tricep Pushdown
3 × 10

Standing Hammer Curl
3 × 10

Cable Crunch
2 × 15

Reverse Crunch
2 × 15

Seated Dumbbell Press
3 × 15, 10, 8

Lateral Raise
2 × 10

Reverse Fly
2 × 10

Barbell Shrug
3 × 12, 10, 8

Close-Grip Bench Press
3 × 12, 10, 8

Barbell Curl
3 × 12, 10, 10

Reverse Grip Barbell Bicep Curl
3 × 12, 10, 10

Tricep Pushdown
3 × 10

Standing Hammer Curl
3 × 10

Cable Crunch
2 × 15

Reverse Crunch
2 × 15