Arm day should be the happiest day of the week. So, is it yours? If not, maybe your workout is to blame. You should be excited and confident that you’re making progress, and looking forward to a serious pump. I’ve got you covered with the best biceps and triceps workouts from my little black book.

Recommended frequency: 1 time per week.

Compact

Extended

  • Superset A

    5 sets:

    8 – 8 – 8 – 8 – 8

    5 sets:

    As Many As Possible 

    Superset B

    5 sets:

    8 – 8 – 8 – 8 – 8

    5 sets:

    As Many As Possible

  • Superset A

    8 reps

    As Many As Possible

    8 reps

    As Many As Possible

    8 reps

    As Many As Possible

    8 reps

    As Many As Possible

    8 reps

    As Many As Possible

    Superset B

    8 reps

    As Many As Possible

    8 reps

    As Many As Possible

    8 reps

    As Many As Possible

    8 reps

    As Many As Possible

    8 reps

    As Many As Possible

Rest 60 seconds

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Rest 30 seconds

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Rest 40 seconds

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Rest 90 seconds

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Rest 120 seconds

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