Arm/Shoulder/Back 5-Day (Arm Day)

Arms · arm-focused 5-day

This is the arm day the whole program is built around. The triceps lead — they are two thirds of the arm — with a compound close-grip press, a machine extension, and pushdowns for the squeeze. The biceps then get three curl angles: preacher, incline, and hammer.

Everything is chosen so you can push each set hard without a spotter. Keep the tempo controlled and the elbows still.

The routine

Arms · arm-focused 5-day

Close-Grip Barbell Bench Press 4 × 10
Machine Triceps Extension 4 × 12
Triceps Pushdown - V-Bar Attachment 4 × 15
Preacher Curl 4 × 12
Incline Dumbbell Curl 4 × 12
Cable Hammer Curls - Rope Attachment 3 × 15

Best for lifters who want their arms to be the priority.

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How often does this program train arms?

Directly twice a week — the triceps on the chest day and the whole arm here — plus the biceps work on back day. That extra frequency is what brings lagging arms up.

Do I need heavy weights for arm growth?

No. Arms respond very well to moderate loads and higher reps taken close to failure, which is exactly how this day is set up.

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