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Arms – advanced

ArmsAdvanced8 exercisesabout 55 min

Heavy close-grip presses and weighted chins first, then high-volume isolation.

Exercises

Close-Grip Bench Press4 sets × 6-8 · rest 120 sChin-Ups4 sets × 6-10 · rest 120 sEZ-Bar Curl3 sets × 8-10 · rest 75 s · supersetEZ-Bar Lying Triceps Extension3 sets × 8-10 · rest 75 s · supersetPreacher Curl3 sets × 8-10 · rest 60 s · supersetCable Overhead Tricep Extension3 sets × 8-10 · rest 60 s · supersetZottman Curl3 sets × 8-10 · rest 60 sDiamond Push Ups2 sets × max · rest 60 s

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Part of these programs

Build muscle – 5 days/week, 12 weeksFour workouts a week, each focused on one body part: chest, back, legs and shoulders, with arms as an optional

More workouts: Arms

Arms – beginnerBiceps and triceps on machines and cables, where the path is guided.Beginner · 6 exercises · about 35 min
Arms, shoulders and backThe upper-body day in the glutes and core programs: shoulder press and lateral raises for the shoulders, lat pBeginner · 7 exercises · about 40 min
Arms – intermediateBarbell curls, skull crushers and dips. Supersets for biceps and triceps.Intermediate · 7 exercises · about 45 min