Arm Day Workout Routine!

Hey everyone, thanks for stopping by another article! Today we are going through a full arm day workout routine! While many training plans split arm work into push and pull days, some individuals love a full session to blast their biceps and triceps!

This is going to be a moderate volume, intensity and pump focussed session with a superset or two sprinkled in there. Let’s get to the exercises!

Exercise #1 – EZ Bar Barbell Curl:

First up, we have an exercise that is meant to provide a pretty heavy training stimulus for our biceps, with the proper form of course! The hope with the EZ bar is that it will be easier on the forearms. However, if you prefer the straight bar and don’t feel pain, then go ahead and use that!

This is a bilateral exercise that puts our elbows and shoulders in a strong position for our biceps to move a fair amount of weight relative to the type of muscle that it is.

I would perform this exercise with 4 sets to get some good volume in off the start. Consider using between 8 and 10 repetitions. Since it can be trained pretty heavy, we will be progressively overloading with weight from session to session. Around 5 pounds should do the trick! I would suggest going between 1 and 2 reps shy of failure each set!

EZ Bar Curl Execution by Local Fit:


Exercise #2 – EZ Bar Skull Crushers:

The reasons for choosing this exercise are literally identical to that of the EZ bar bicep curl, only we’re using our elbows and shoulders to target a different muscle group, the triceps!

This movement puts a great stretch on the triceps and subjects them to a lot of quality tension!

Since this movement has the same goal as the bicep curl, just for the triceps, we will execute it in the same manner. 4 sets of 8 to 10 reps with progressive overload coming from increasing the weight with roughly 5 pounds added each week if possible! Again, consider going 1 to 2 reps shy of failure each set!

EZ Bar Skull Crushers Execution by Buff Dudes:

Exercise #3 – Dumbbell Curl:

This next exercise is a unilateral variation of the EZ bar curl. This allows us to force each bicep to work independently, taking out the ability for a stronger side to help a weaker side.

Since this is unilateral and we can’t train it quite as heavy, we’ll take some load off and increase the reps. This will help reduce the recovery demand, potentially increase the mind-muscle connection and help with obtaining a solid pump. Because… was it really arm day without a sick pump?!

We’ll perform this exercise with 3 sets, at 10-12 reps per set. We’ll be progressing through this rep range from week to week. Weight will be added, if possible, when we reach 12 reps to bring the rep range back down to 10. Then we will repeat the process!

Dumbbell Curl Execution by Mind Pump TV:

Exercise #4 – Triceps Push-Down:

While this is a bilateral exercise, we will still be lightening the load to vary our rep range for the same reasons as listed above. Additionally, the cables provide constant tension on the triceps, so increasing the reps will really help increase the stimulus being applied to the muscle with this exercise.

We’ll be using the same execution format. 3 sets of 10 to 12 reps. Add reps throughout this rep range until you reach 12, then add weight to bring the reps back down to 10… and repeat!

Triceps Pushdown Execution by Jordan Syatt:

Exercise(s) #5 – Elevated Bicep Curl (Superset) Dumbbell Triceps Kickback:

The goal with these two exercises is to finish off our volume in a time-efficient manner while really focussing on the contraction of each muscle. The flexed shoulder position of the cable curl maximally contracts the bicep while the extended shoulder position of the kickback maximally contracts the tricep. Both of these exercises are just about guaranteed to produce a wicked pump!

Since this exercise is about volume and pumps with quality contractions, we’ll be lightening up the load even more and performing it in the higher rep range.

We will perform 3 sets of 12 to 15 reps. The first two sets we will go 1 rep shy of failure, where we will then go to maximal failure on the final set of these two exercises… which is also the final set of the workout!

Elevated Bicep Curl Execution by Stack 52 (I suggest using a cable machine if possible, however, the execution is the same):

Dumbbell Triceps Kickback Execution by Buff Dudes:

A Couple Quick Notes:

This workout is laid out in a general format. You can tailor it to yourself. If triceps are your focus, flip around the order of the exercises. For example, perform skull crushers before the EZ bar curls.

This session provides 10 sets of volume for the biceps and 10 for triceps. You shouldn’t need more for one workout, especially if there will be subsequent arm volume later in the week. However, if it is too much for you, or you want to progressively overload through sets more, feel free to tailor the number of sets in this session towards that!

That’s The Session!

Well everyone… there is your full arm day workout routine! What do you think of it? If you try it out, be sure to let me know how it went in the comment section!

Also, if you have any questions, please do feel free to ask and I would be more than happy to respond!


Here are some other articles that may be beneficial for your knowledge!

How to Create a Workout Program

How to Strength Training

Muscle Gain How To


Until Next Time,

Kohl Johnson

Please refer to my liability disclaimer to ensure you know who is responsible for use of this information after reading.

Support is much appreciated if you benefited from this:

Kohl Johnson

I am a 16-year-old fitness fanatic! I have learned nothing but quality training and nutrition information from the utmost well-respected individuals in the field. Now, my only focus is to share this knowledge with you for your benefit, in the most honest way possible. We are all in this together! LET'S GO!

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