croppio
Workouts
Exercises
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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
Exercise
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