Arm Day Workout: Best Biceps and Triceps Routine

An arm day is a session focused on biceps and triceps, often with some forearm work. It is a fun day for many lifters and a good way to add direct volume to the arms.

Arm Anatomy in a Nutshell

• Biceps: bend the elbow and turn the palm up.
• Brachialis: sits under the biceps.
• Triceps: three heads that straighten the elbow; they make up a large share of upper arm size.
• Forearms: grip and wrist movement.

Arm Day Workout

1. Close grip bench press: 4 x 6 to 8

A heavy compound press for the triceps. See close grip bench press.

2. Barbell curl: 4 x 8 to 10

See our barbell curl guide.

3. Superset: overhead cable extension and preacher curl, 3 x 10 to 12

See preacher curl.

4. Superset: tricep pushdown and hammer curl, 3 x 12 to 15

See tricep pushdown and hammer curls.

5. Forearms: 2 to 3 sets

Wrist curls or a forearm workout finisher.

Tips for Bigger Arms

• Train arms directly two times a week.
• Use full range of motion.
• Control the lowering phase.
• Progress weights or reps over time.
• Keep training compound lifts.

Wrist and Elbow Gear for Arm Day

Heavy curls and presses can bend the wrists back. Bay Gear Co. wrist wraps keep them stacked; they are 18" with a thumb loop and hook-and-loop closure for $28.99. Many lifters also like elbow sleeves for warmth during heavy triceps work. Ours are 7mm neoprene for $49.99 a pair. See what do elbow sleeves do.

A Four-Week Arm Day Progression

Arm training stalls when every session looks the same. This simple four-week wave keeps the same exercises but changes the stress so you keep adding reps and weight.

Week 1: baseline

Run the routine as written and record the weight and reps for every set. Stop each set with one or two good reps left. This week is about finding honest starting numbers, not about grinding.

Week 2: add reps

Use the same weights and try to beat last week by one or two reps per set. If you hit the top of a rep range on every set of an exercise, note it; that movement gets heavier next week.

Week 3: add load

Increase the weight on any exercise where you topped out. Small jumps are fine. On cables, one plate on the stack is enough. On barbell curls, two and a half pounds per side is plenty.

Week 4: intensity techniques

Keep the weights and add one technique to the final set of each superset: a drop set, a rest-pause set or a slow three-second lowering phase. Then start a new cycle, using week 3 numbers as your new baseline.

Biceps and Triceps Frequency

Hitting arms once a week with a dedicated session is a popular setup, but arms also get work on back and chest days. Rows and pull-ups train the biceps; presses and dips train the triceps. If you follow a split with two upper days, a smart approach is to keep arm day as your main session and add two or three short sets of curls and extensions at the end of another upper workout. That gives you more weekly practice without making any one session too long.

Rest Periods and Supersets

Supersets save time because biceps and triceps are opposing muscles. While one works, the other rests. Take about 60 to 90 seconds after each full superset. For the heavy compound press at the start, rest longer, about two to three minutes, so each set gets your best effort.

Arm Day for Different Goals

Strength-focused lifters

Make the close grip bench press your anchor lift and keep the reps in the 4 to 6 range. Add weighted dips or a heavy EZ bar curl. Keep isolation work short.

Bodybuilding-focused lifters

Push the isolation work harder: more sets in the 10 to 15 range, slower lowering phases and a pump finisher such as 21s or a pushdown drop set.

Busy lifters

Do two supersets of three sets each and you are done in about 25 minutes.

Tracking Arm Progress

Track three things: the weight on your main curl and main triceps press, total reps on your supersets and a monthly arm measurement taken at the same time of day. When the numbers trend up over months, your arms are growing.

Warm-Up for Arm Day

Start with five minutes of light cardio, then two easy sets of pushdowns and curls with a light weight for 15 to 20 reps. Arm joints like a gradual ramp, so build to your working weight on the first exercise over two or three sets.

Common Arm Day Mistakes

Doing ten curl variations with no plan, skipping the triceps, and swinging heavy weights with half reps are the big three. Pick a few movements, do them well and progress them.

Should You Train Arms to Failure?

Arm isolation exercises are a reasonable place to push the last set close to failure, since a missed curl or pushdown carries little risk. Keep the earlier sets one or two reps short of failure so you can maintain quality across the whole session, then go all out on the final set of each exercise.

FAQ

How often should I do arm day?

Once a week as a dedicated day, plus some arm work on other days, works well.

Biceps or triceps first?

Alternate which you train first each week.

Grow Your Arms With Bay Gear Co.

Wraps and sleeves for arm day, with free shipping on orders over $49 and a 30-day return policy.