Arm Day

A Call to Arms

It’s been a while since I’ve worked arms only. With the changes I made to my workout program this week I’ll be training arms on Fridays. I must say it felt good to hit my biceps and triceps this morning without performing any compound exercises (I was training arms after a major body part in my prior workout routine; chest and biceps, shoulders and triceps).

I don’t typically rest as much between sets when training biceps and triceps so the workout goes quickly. However, less rest means I have more time to do more exercises. For today’s arm workout I basically chose 4 exercises for biceps and 4 for triceps, and hit 3 sets of each exercise.

Arm Workout


Skull Crushers: 3 sets x 15 reps

Cable Pushdowns: 3 sets x 15 reps

Overhead-Reverse Rope Extensions: 3 sets x 12 reps

Seated Overhead Dumbbell Extensions: 3 sets x 12 reps


Barbell Curls: 3 sets x 12 reps

Dumbbell Hammer Curls: 3 sets x 8 reps

Preacher Curls (EZ Curl Bar): 3 sets x 15 reps

Cable Curls: 3 sets x 12 reps

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When I train arms together I prefer to hit triceps first. Triceps make up more of your overall arm mass so I feel like it’s smarter to train triceps before biceps on arm day.I started out with skull crushers, which to me is a good mass builder for your triceps. Although I was hitting higher reps I made sure I was controlling the weight, making my triceps do the work.

My biceps workout was pretty standard. I think basic exercises are the way to go for training biceps. The last exercise I did was standing cable curls. This is where you put the cables up top, grab both ends and bring the cables towards your head as if you’re doing a double bicep pose. I like this exercise because you can squeeze the muscle in that pose and see your muscles working.

I ended with some calves. I did seated calve raises, 4 sets x 20 reps. The first 10 reps were slow and concentrated followed by holding the weight in the extended position for 10 seconds, and finally pumping out 10 more quick reps. I also did 3 sets of 20 reps for standing calve raises. I ended my workout with my cardio session, walking on a slight incline of the treadmill for 30 minutes.

Train with Passion,

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