Programs & Splits · Intermediate · 4 min read
Arm Day Workout: Biceps and Triceps Routine
Arms are the most wanted muscle group and the most overtrained one. A real arm day is short, focused and heavy on progression — not two hours of curling. Here is the arm day that actually moves the tape measure.
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What arm day trains
The triceps are two-thirds of the arm — a bigger triceps adds more size to the tape than a bigger biceps. Most lifters undertrain the long head of the triceps (the part that stretches overhead) and overtrain the biceps with endless curl variations. Balance both.
The best arm exercises
- Barbell or EZ-bar curl — the mass builder for biceps. Heavy, 6 to 10 reps.
- Incline dumbbell curl — the stretch position the short head never sees.
- Hammer curl — the brachialis and forearm, the thickness under the biceps.
- Overhead triceps extension — the long-head stretch, the most undertrained position.
- Triceps pressdown — the safe, heavy finisher.
- EZ-bar curl4 sets of 6 to 10
- Incline dumbbell curl3 sets of 8 to 12
- Hammer curl3 sets of 8 to 12
- Overhead triceps extension4 sets of 8 to 12
- Triceps pressdown3 sets of 10 to 15
How to progress without wrecking your elbows
Arms progress on reps and load like everything else, but joints complain when curl and extension volume spikes. Add weight in 1 to 2.5 kg steps, keep 1 to 2 reps in reserve on most sets, and warm up the elbows before heavy extensions. If your arms are already heavy from push and pull days, arm day is where the direct work lives.
- Pain on the insideDrop the heavy extensionsHammer curls are easier on the joint
- Pain on the outsideEase off the curlsLower the weight, raise the reps
- Jumps of 5 kg at a timeMicro-load instead1 kg steps keep the tendons happy
- Two arm days and heavy push daysCut total volumeSee training volume
What actually builds bigger arms
More arm days is not the answer — total weekly sets are. Between push and pull days most lifters already train arms indirectly; one focused arm day plus that indirect work is enough for most. The rest is body fat: arms look bigger when the fat over them is lower.
- Two to three exercises per muscle, strict form
- An overhead triceps extension every week — the long head is the size
- Small weight jumps and logged reps
- Elbows warmed up before heavy extensions
- Eight curl variations, two hours of arm training
- Swinging every rep with the lower back
- Training arms the day before heavy pressing
- Expecting arm day to fix body fat
- Dose-response between weekly resistance-training volume and muscle mass (Schoenfeld et al., 2017) J Sports Sci
- Strength and hypertrophy with low vs. high loads: a meta-analysis (Schoenfeld et al., 2017) J Strength Cond Res
- Longer inter-set rest periods enhance strength and hypertrophy (Schoenfeld et al., 2016) J Strength Cond Res
- Arm day trains biceps and triceps — the triceps are two-thirds of the arm.
- Two to three exercises per muscle, 9 to 12 hard sets, strict form.
- An overhead extension is the most undertrained triceps position — include it weekly.
- Micro-load: 1 to 2.5 kg jumps keep elbows and tendons happy.
- Total weekly sets — including push and pull days — decide arm growth, not arm-day count.
Frequently asked questions
What is the best arm day workout?
EZ-bar curls, incline dumbbell curls and hammer curls for biceps; overhead triceps extensions and pressdowns for triceps. Three exercises per muscle, done with strict form and real progression.
How often should I train arms?
One focused arm session plus the indirect work from push and pull days is enough for most lifters. Two direct sessions work if total weekly sets stay recoverable.
Why do my elbows hurt when I do extensions?
Usually too much load too fast or too many heavy extension variations. Reduce the weight, raise the reps, warm up the elbows, and swap some overhead work for pressdowns temporarily.
How long does it take to grow bigger arms?
Noticeable growth takes a few months of consistent training; realistic gains are about 0.25 to 0.5 kg of muscle per month early on. Keeping body fat lower makes the change visible sooner.
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This guide is general educational information, not medical advice. Train within your ability and consult a qualified professional before starting a new program if you have an injury or health condition.