Arm Day Workout
A full arm day that trains biceps and triceps from every angle using barbells, dumbbells, and cables, the complete session for adding real size to your arms.
Program Overview
This arm day workout trains both the biceps and triceps thoroughly, alternating between them so each gets a brief rest while the other works. It uses barbells for heavy loading, dumbbells for independent arm work, and cables for constant tension, which is the combination that hits the arms from every angle. Remember that your triceps make up around two thirds of your upper arm, so this session gives them equal billing rather than treating them as an afterthought. Every exercise comes with a form video.
Intermediate lifters who want a dedicated arm session with full gym equipment. Pairs with push, pull, and leg day workouts.
Who Is This For?
This workout suits you if:
- You want noticeably bigger arms
- You have access to a full gym
- You have a few months of training experience
- You want a dedicated arm session rather than a few sets at the end of a workout
Arms grow best alongside full-body training. Browse our muscle building programs to build this into your week.
Weekly Schedule
Phase 1: Build the Base (Weeks 1-4)
Run the session twice a week with at least two days between. Alternate a biceps and a triceps movement throughout. These are smaller muscles, so prioritize a strong squeeze and strict form over heavy weight.
Use weights you control for all reps with one or two in reserve. Add load whenever a movement feels comfortable across all sets.
Stand with feet shoulder-width apart, gripping the barbell with hands closer than shoulder width.
Lie on a flat bench holding an EZ bar with arms extended.
Stand with a dumbbell in each hand, arms hanging at your sides with palms forward.
Stand facing a high cable with a rope attachment.
Stand holding a dumbbell in each hand at your sides with palms facing your body.
Face away from a cable machine with the pulley set at a low or mid position.
A brisk walk on your rest days to aid recovery and keep you active.
Light stretching and mobility for any areas that felt tight in your last session.
Phase 2: Add Intensity (Weeks 5-8)
Same session, now pushing closer to failure and adding a little weight or an extra rep wherever you can, while keeping every rep strict.
Beat your last week on at least one set of each exercise, whether that is more weight, an extra rep, or a cleaner tempo.
Stand with feet shoulder-width apart, gripping the barbell with hands closer than shoulder width.
Lie on a flat bench holding an EZ bar with arms extended.
Stand with a dumbbell in each hand, arms hanging at your sides with palms forward.
Stand facing a high cable with a rope attachment.
Stand holding a dumbbell in each hand at your sides with palms facing your body.
Face away from a cable machine with the pulley set at a low or mid position.
A brisk walk on your rest days to aid recovery and keep you active.
Light stretching and mobility for any areas that felt tight in your last session.
Nutrition Guidance
Building muscle needs enough fuel and protein behind your training. Our macro calculator sets your calories and protein targets, and our recipes make hitting them easier. If you are choosing between programs, our guide on choosing the right plan for your goals is worth a read.
The Basics
- Calories: Eat in a slight surplus of 250 to 500 calories per day to build muscle while minimizing fat gain. Our macro calculator sets your starting point.
- Protein: 1.6 to 2.2g per kg of bodyweight daily to drive recovery and muscle growth. Browse our recipes for ideas.
- Hydration: Drink water consistently, especially on training days.
- Sleep: Seven to nine hours per night. Muscle is built during recovery, not during the session.
Use the macro calculator to set your calories and protein for your goal, then track your bodyweight as a weekly average and adjust in small increments based on the trend.
