12–16 sets / week each
Arms
11
Exercises
35
Total Sets
Biceps, triceps & forearms.
Exercises
1
Barbell Curl
Biceps (short head)
4
Sets
8–10
Reps
2
Incline Dumbbell Curl
Biceps (long head)
3
Sets
10–12
Reps
3
Preacher Curl
Biceps (short head)
3
Sets
10–12
Reps
4
Cable Curl
Biceps
3
Sets
12–15
Reps
5
Close-grip Bench Press
Triceps (all heads)
4
Sets
8–10
Reps
6
Overhead Rope Extension
Triceps (long head)
3
Sets
12–15
Reps
7
Tricep Pushdown
Triceps (lateral head)
3
Sets
12–15
Reps
8
Skull Crusher
Triceps (long head)
3
Sets
10–12
Reps
9
Hammer Curl
Brachialis / forearms
3
Sets
10–12
Reps
10
Reverse Curl
Forearm extensors
3
Sets
12–15
Reps
11
Wrist Curl
Forearm flexors
3
Sets
15–20
Reps