Friday Arm Workout

Jason’s Friday Arm Workout

It’s Friday which is arm day in my current workout program. I’m enjoying going back to this routine. Training biceps and triceps doesn’t necessarily require a lot of heavy lifting as you’re usually not doing any compound exercises (unless you’re doing something like close grip bench press). After training back, shoulders, legs, and chest throughout the week, training a smaller muscle group at the end of the week gives you a little break. I know that doesn’t sound hardcore but your muscles and central nervous system both need a break at some point. And I’ve felt better overall on this new workout program, hitting everything once a week and training arms at the end of the week.

I actually went to the gym later than normal this morning. I took a day off work so I didn’t wake up at my usual 4:30AM. I got to the gym around 7AM and hardly no one was in there. Where as it can be motivating to see other folks training hard around you, sometimes it’s nice to have an empty gym so you can move through your workout without having to worry about waiting for anything. And my gym is pretty packed in the early mornings, believe it or not. I really blasted my biceps and triceps within about 45 minutes.

Triceps and Biceps Workout


Cable Pressdowns: 5 sets x 15 reps

Skull Crushers: 3 sets x 12 reps

One-Arm Cable Pressdowns: 3 sets x 12 reps

Seated Overhead Extensions Machine: 3 sets x 20 reps


Standing EZ Bar Curls: 3 sets x 10-12 reps

Incline Dumbbell Curls: 3 sets x 12 reps

Preacher Curls Machine: 3 sets x 10-12 reps

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I usually train triceps before biceps and I also may train triceps with more volume. This makes sense because your triceps are the largest part of your arm. I do a lot of pressdowns, or some may call them pushdowns, with cables. I’ll rotate between using the bar and ropes for pressdowns. I’ve been using the one-arm cable pressdowns a lot lately because those seem to really target the triceps. I also include a good mass builder for triceps such as skull crushers. I haven’t been doing close grip bench press for triceps because with this workout program my chest day is the day before arms, and close grips work your chest some too.

My biceps routine is always basic. And there’s really not a ton of effective exercises; the basics work. I do like the incline dumbbell curls because this tends to hit the peak. EZ bar and straight bar curls (standing) seems to build mass and I’ll often end with preacher curls or some sort of concentrated curl exercise.

I hit one exercise for calves and also walking on the treadmill for 30 minutes. This was a great arm pump workout. Now it’s time to eat and enjoy the rest of my day off.

Train with Passion,


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