Arm Day

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  • trigden1991
    trigden1991 Posts: 4,658 Member
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    Personally the exercise selection changes depending on the gym and how busy it is however I nearly always superset Biceps and Triceps. Start with the more "compound" moves and move towards more isolations as the session progresses.

    For example:

    1)Close grip bench / Barbell curl
    2) Dumbell Hammer Curl / Overhead Tricep Extension
    3) Cable Rope Curl / Rope pushdown
    4)High cable curl / One arm pushdown
  • Willbenchforcupcakes
    Willbenchforcupcakes Posts: 4,955 Member
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    I have days focused on one or more of the big three. In terms of what I do that is isolation for my arms, hammer curls, Tate press, JM press are staples in my programming.
  • Leadfoot_Lewis
    Leadfoot_Lewis Posts: 1,623 Member
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    I do an upper/lower program with mostly compound lifts and will throw in some light arm stuff at the end of my workouts, usually just 3 sets each for Biceps and Triceps, and sometimes will do a few sets of Lateral Raises if I have time.

    Biceps:

    Concentration Curls (my favorite)
    Barbell Curls
    Hammer Curls
    Incline Bench Curls

    Triceps:

    Skullcrushers
    Cable Overhead Tricep Extension
    Cable Pushdowns

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