Arms (Biceps & Triceps)
(Week 2, Focused Strength Split)Day Overview
This day combines biceps and triceps to maximize arm hypertrophy with high volume and intensity. Exercises are ordered to pre-fatigue the muscles and then isolate for maximal contraction. Controlled tempo and pauses are emphasized to enhance muscle stress.
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 10-12 reps per arm with a slow eccentric (3 seconds) and a pause at the top. RPE 8-9. Focus on strict form and squeezing the biceps.
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 10-12 reps with a controlled descent (3 seconds) and explosive push at the top. RPE 8-9. Keep elbows close and avoid flaring out.
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 10-12 reps per arm with a slow eccentric and a brief pause at the top. RPE 8. Maintain strict form and avoid swinging.
Working Sets:
3
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• Dumbbell Triceps Kickbacks
Stand with feet shoulder-width apart, hold a dumbbell in each hand with palms facing inward. Bend at the hips slightly, keeping your back flat and core engaged. Keep your elbows close to your torso and extend your arms backward until they are fully straightened, squeezing the triceps at the top of the movement. Slowly return to the starting position with control. Maintain a stable torso throughout and avoid using momentum. This exercise primarily targets the triceps muscles, with secondary engagement of the shoulders and core for stabilization.
Prescribed Sets:
Perform 3 sets of 12 reps with a slow, controlled motion, focusing on triceps contraction. RPE 8. Keep torso stable and elbows tucked.
Working Sets:
3