Intermediate Muscle Building
Arms Assault
Build sleeve-busting arms
Dedicated arm training for maximum bicep and tricep development. High volume, multiple angles, and various rep ranges to stimulate all muscle fibers. Add to your main program or run as a specialization phase.
2
Days/Week
8
Weeks
45
Min/Session
12
Exercises
Weekly Schedule
Day 1: Heavy Arms
Strength Focus
1 Barbell Curls
4 × 6-8 2 Close-grip Bench Press
4 × 6-8 3 Hammer Curls
3 × 8-10 4 Skull Crushers
3 × 8-10 5 Reverse Curls
3 × 10-12 6 Overhead Extensions
3 × 10-12 Day 2: Pump Arms
Hypertrophy Focus
1 Preacher Curls
4 × 10-12 2 Tricep Pushdowns
4 × 10-12 3 Incline Curls
3 × 12-15 4 Rope Pushdowns
3 × 12-15 5 Concentration Curls
3 × 12-15 6 Diamond Push-ups
3 × AMRAP Equipment Required
Barbell Dumbbell Cable Ez bar
Target Muscles
Biceps Triceps Forearms
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#biceps
#triceps
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#specialization
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