Arms – beginner
ArmsBeginner6 exercisesabout 35 min
Biceps and triceps on machines and cables, where the path is guided.
Exercises
Machine Bicep Curl3 sets × 10-12 · rest 60 sCable Tricep Pushdown3 sets × 10-12 · rest 60 sDumbbell Bicep Curl3 sets × 10-12 · rest 60 s
Machine Triceps Extension3 sets × 10-12 · rest 60 s
Dumbbell Hammer Curl3 sets × 12 · rest 60 s
Bench Dips2 sets × 8-12 · rest 60 sRun the workout in Passboken
Start the workout in the app: last time's weight at every set, a rest timer and records right away. Free, no ads.
More workouts: Arms
Arms, shoulders and backThe upper-body day in the glutes and core programs: shoulder press and lateral raises for the shoulders, lat p
Arms – intermediateBarbell curls, skull crushers and dips. Supersets for biceps and triceps.
Arms – advancedHeavy close-grip presses and weighted chins first, then high-volume isolation.