Arm workout: Barbell Close-grip Bench Press, Barbell Curl and 4 more
An arm day of 6 exercises and 18 working sets, built by a SPLYT user and published without their name. It takes about 40 minutes and uses barbell, cable and dumbbell.
Most of the work goes to the biceps (9 sets), triceps (9 sets). It opens with barbell close-grip bench press and finishes with dumbbell hammer curl.
No rest times were set, so rest about two minutes after heavy compound lifts and about a minute after isolation work.
The routine
Barbell Close-grip Bench PressTriceps- Sets
- 3
- Reps
- 8
- Rest
- —
Barbell CurlBiceps- Sets
- 3
- Reps
- 10
- Rest
- —
Cable Overhead Triceps Extension (Rope Attachment)Triceps- Sets
- 3
- Reps
- 12
- Rest
- —
Dumbbell Incline CurlBiceps- Sets
- 3
- Reps
- 12
- Rest
- —
Cable Pushdown (With Rope Attachment)Triceps- Sets
- 3
- Reps
- 12
- Rest
- —
Dumbbell Hammer CurlBiceps- Sets
- 3
- Reps
- 12
- Rest
- —
Sets per muscle
18 working sets in total, counted by each exercise’s main muscle. Most people do 10 to 20 hard sets per muscle each week; the training volume calculator checks a whole week.
Questions
How many sets is this arm workout?
18 working sets across 6 exercises: 3 of barbell close-grip bench press, 3 of barbell curl, 3 of cable overhead triceps extension (rope attachment), 3 of dumbbell incline curl, 3 of cable pushdown (with rope attachment) and 3 of dumbbell hammer curl. Warm-up sets come on top.
What weight should I use?
Pick a weight you can lift for the target reps with one or two reps left in reserve. When every set reaches the top of the target, add the smallest jump your gym allows.
Can I save this routine in SPLYT?
Yes. Every exercise is in SPLYT’s library: build it as a template in the app, and SPLYT fills in your weights from what you lifted last time.
More routines
- Back and Biceps workout: Pull-up, Barbell Bent Over Row and 5 more
- Pull workout: Lat Pulldown, Cable Reverse-grip Straight Back Seated High Row and 8 more
- Push workout: Barbell Bench Press, Dumbbell Incline Bench Press and 4 more
- Back and Biceps workout: Bench Pull-ups, Barbell Bent Over Row and 4 more
Save this routine in SPLYT
Every exercise here is in SPLYT’s library. Build it as a template, log your sets on iPhone or Apple Watch, and next time your weights are already filled in from what you lifted.