Arms (Biceps & Triceps)
(Week 3, Focused Strength Split)Day Overview
This arm-focused day combines high-volume curls and extensions to maximize hypertrophy and strength. Incorporates short rest pauses and cluster sets to push muscular fatigue, emphasizing strict form and muscle contraction.
Exercises
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• Dumbbell Concentration Curls
Sit on a bench with your legs apart and hold a dumbbell in one hand. Rest your elbow on the inside of your thigh, keeping your arm fully extended downward. Keep your torso stationary and curl the dumbbell upward toward your shoulder by contracting your biceps. Lower the dumbbell slowly back to the starting position. Focus on isolating the biceps and maintaining proper form throughout the movement. Repeat for the desired number of reps before switching arms.
Prescribed Sets:
Perform 4 sets of 10 reps per arm with an RPE of 8. Focus on isolating the biceps and squeezing at the top.
Working Sets:
4
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• Dumbbell Skull Crushers
To perform Dumbbell Skull Crushers, start by lying on a flat bench with a dumbbell in each hand. Extend your arms straight up above your chest, palms facing each other. Keeping your elbows close to your head, slowly lower the dumbbells towards your forehead by bending your elbows. Make sure to control the movement and avoid letting the dumbbells touch your forehead. Once your forearms are parallel to the ground, press the dumbbells back up to the starting position by extending your elbows. Keep your upper arms stationary throughout the exercise to isolate the triceps effectively.
Prescribed Sets:
Perform 4 sets of 10 reps with an RPE of 8. Keep elbows close to ears and control the movement for triceps activation.
Working Sets:
4
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• Alternating Dumbbell Curls
Alternating Dumbbell Curls are performed by standing with a dumbbell in each hand, arms hanging at your sides, and palms facing inwards. Begin the exercise by curling one dumbbell up towards your shoulder while keeping your elbow close to your body and rotating your palm to face upwards as you lift. Lower the dumbbell back to the starting position and repeat with the opposite arm. Continue to alternate arms for the desired number of repetitions.
Prescribed Sets:
Perform 3 sets of 12 reps with an RPE of 8. Use a slow eccentric and focus on peak contraction.
Working Sets:
3
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• Cable Overhead Tricep Extension
To perform the Cable Overhead Tricep Extension, start by attaching a rope or straight bar to the high pulley of a cable machine. Stand facing away from the machine and grasp the attachment with both hands, arms extended overhead. Your elbows should be close to your head, and your palms should be facing forward. Slowly lower the attachment behind your head by bending your elbows, keeping your upper arms stationary. Once your forearms are parallel to the ground or slightly below, extend your arms back to the starting position by straightening your elbows. Ensure to maintain a controlled movement throughout the exercise to effectively target the triceps.
Prescribed Sets:
Perform 3 sets of 10 reps with an RPE of 8. Maintain strict form and avoid using momentum.
Working Sets:
3