PassbokenPassboken
Passboken › Workouts

Arms – intermediate

ArmsIntermediate7 exercisesabout 45 min

Barbell curls, skull crushers and dips. Supersets for biceps and triceps.

Exercises

Barbell Curl4 sets × 8-10 · rest 75 s · supersetSkull Crusher4 sets × 8-10 · rest 75 s · supersetIncline Dumbbell Curl3 sets × 8-10 · rest 60 s · supersetOverhead Tricep Extension3 sets × 8-10 · rest 60 s · supersetDumbbell Hammer Curl3 sets × 8-10 · rest 60 s · supersetCable Tricep Pushdown3 sets × 12-15 · rest 60 s · supersetBilateral Dumbbell Wrist Curl2 sets × 15 · rest 45 s

Run 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.

GET IT ONGoogle PlayDOWNLOAD ON THEApp StoreTHE SAME APP ON THE WEBOpen the web app

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 – advancedHeavy close-grip presses and weighted chins first, then high-volume isolation.Advanced · 8 exercises · about 55 min