This arm day has 6 exercises and 16 sets in all. It's part of the bro split routine example. It works the same way for men and women, and every exercise lists a dumbbell or machine swap if you'd rather use one.
Workout Routine Examples
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Arm Day Workout Example
An example arm day for biceps and triceps, with sets, reps, rest and target RIR for every exercise.
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Close-grip bench pressTriceps, chestSwap: Dips or close-grip push-ups | 3 | 8 to 10 | 2 min | 1 to 2 |
| Barbell curlBicepsSwap: EZ-bar curl or cable curl | 3 | 8 to 10 | 1.5 min | 1 to 2 |
| Overhead triceps extensionTricepsSwap: Cable overhead extension | 3 | 10 to 12 | 1 to 1.5 min | 1 to 2 |
| Incline dumbbell curlBicepsSwap: Cable curl | 3 | 10 to 12 | 1 to 1.5 min | 1 to 2 |
| Triceps pushdownTricepsSwap: Dumbbell kickback or dips | 2 | 12 to 15 | 1 min | 0 to 2 |
| Hammer curlBiceps, forearmsSwap: Rope cable curl | 2 | 12 to 15 | 1 min | 0 to 2 |
RIR means reps in reserve: how many more good reps you could have done when you stopped the set. See What does RIR mean in lifting? We based the rest times on How long to rest between sets.
This is an example of what a workout can look like, not a prescription or medical advice. Start with weights you can lift with good form, and if you have an injury or a health condition, check with your doctor first.
Want to track this workout?
In Somatics, you can save any workout as a template, then log your sets, reps and weight as you go, plus RIR (Reps in Reserve) with Pro.
Who is this for?
This example can work well for you if:
- you train at a gym with a barbell, dumbbells and a cable station
- you have about 45 to 55 minutes for the workout
- you want one workout for biceps and triceps
Common questions
How long does the arm day take?
The arm day takes about 45 to 55 minutes for 6 exercises and 16 sets, including rest and the upper body warm-up. It takes a little longer when the gym is busy.
Why does the arm day start with the close-grip bench press?
In the arm day, the close-grip bench press is the biggest lift, working your triceps and chest, so you do it first, while you're fresh, with 2 minutes of rest between sets. Smaller accessory exercises like the hammer curl come at the end, with 1 minute of rest.
What can I use instead of the barbell curl in the arm day?
The listed swap is eZ-bar curl or cable curl. Either one trains the same muscles (biceps), so you can make the change and keep the rest of the arm day the same.
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