Arms workout

Every week column is editable

Double click on the row with green background to edit the reps and weight.

  • Day 1
  • Day 2
  • Day 3
Day 1 Sets/Reps Week 1 Week 2 Week 3 Week 4
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Wrist Curls Palms Down
1 6-8
2 6-8
3 6-8
Reverse Grip Barbell Curl
1 8-10
2 8-10
3 8-10
Dumbbell Incline Bench Biceps Curl
1 10-12
2 10-12
3 10-12
Cable Rope Biceps Curl
1 10-12
2 10-12
3 10-12
Cable Reverse Grip Triceps Push Down
1 6-8
2 6-8
3 6-8
Barbell Overhead Triceps Extension
1 10-12
2 10-12
3 10-12
Day 2 Sets/Reps Week 1 Week 2 Week 3 Week 4
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Bar Hang
1 30 sec
2 30 sec
3 30 sec
Body Weight Chin Up
1 6-8
2 6-8
3 6-8
Barbell Concentration Biceps Curl
1 10-12
2 10-12
3 10-12
Cable V Bar Triceps Push Down
1 10-12
2 10-12
3 10-12
Dumbbell Kickback
1 10-12
2 10-12
3 10-12
Barbell Reverse Grip Biceps Curl
1 8-10
2 8-10
3 8-10
Day 3 Sets/Reps Week 1 Week 2 Week 3 Week 4
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Machine Biceps Curl
1 8-10
2 8-10
3 8-10
Weighted Chin Up
1 6-8
2 6-8
3 6-8
Dumbbell Decline Bench Triceps Extension
1 10-12
2 10-12
3 10-12
Barbell Close Grip Bench Press
1 8-10
2 8-10
3 8-10
Dumbbell One Arm Biceps Curl
1 10-12
2 10-12
3 10-12
Cable Overhead Curl
1 10-12
2 10-12
3 10-12
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