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 Curl
4 × 6-8 2 Close-Grip Bench Press
4 × 6-8 3 Standing Dumbbell Hammer Curl
3 × 8-10 4 Ezy Bar Skull Crushers
3 × 8-10 5 Barbell Overhand Curl
3 × 10-12 6 Overhead Rope Extension
3 × 10-12 Day 2: Pump Arms
Hypertrophy Focus
1 Preacher Curl
4 × 10-12 2 Tricep Pushdowns
4 × 10-12 3 Incline Dumbbell Curl
3 × 12-15 4 Tricep Pushdowns (Rope)
3 × 12-15 5 Concentration Curl
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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