The routine
Arms · 5-day body-part split
- Close-Grip Barbell Bench Press 4 × 8
- Barbell Curl 4 × 10
- EZ-Bar Skullcrusher 3 × 10
- Incline Dumbbell Curl 3 × 12
- Triceps Pushdown 3 × 15
- Hammer Curls 3 × 12
Best as the arm day of a 5-day body-part split.
5-Day Split (Arm Day)
Arms · 5-day body-part split
Arm day is where a body-part split earns its keep: biceps and triceps get a full session of direct work they never get enough of otherwise. This plan alternates a triceps and a biceps movement so one recovers while the other works.
The triceps make up most of the upper arm, so they lead. Keep the elbows tucked and control every rep.
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Should I train biceps or triceps first?
Either works, but leading with triceps makes sense because they are the larger muscle and drive most of your arm size. Alternating the two also keeps the pump going.
Can I superset biceps and triceps?
Yes. Because they are opposing muscles, supersetting them saves time and keeps blood in the arm. Pair a curl with a triceps move and alternate through your sets.
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