Arms (Biceps & Triceps)
(Week 4, Focused Strength Split)Day Overview
This day combines focused biceps and triceps work to maximize arm hypertrophy and strength. The exercises are high volume with controlled reps to fully fatigue the muscles, supporting overall arm development.
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 an RPE of 8. Focus on isolating the biceps, controlling the movement, and squeezing at the top for maximum contraction.
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 an RPE of 8. Keep elbows stationary and lower dumbbells toward your forehead, then extend fully, emphasizing triceps engagement.
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 an RPE of 8. Use a controlled curl, focusing on peak contraction and slow lowering to maximize hypertrophy.
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 an RPE of 8. Keep upper arm stationary and extend fully, focusing on triceps activation and control.
Working Sets:
3