Muscle groups
View regimen
Train target
ARMS
Curls · extensions · grip
9 CHARS
12 EX
Direct biceps and triceps work, plus forearm and grip volume. Most growth comes from the stretched position — incline curls and overhead extensions hit it best.
Weekly volume
10–18 sets
Hard working sets per week, distributed across 2–3 sessions. Stay near the lower bound on a cut, push the upper bound on a hypertrophy block.
Intensity
RPE 8–10 on isolation work
RPE = reps in reserve. RPE 8 ≈ 2 reps left in the tank. Cap top sets at RPE 9 outside of peaking blocks. Deload week 5 — drop volume 30–40%, hold intensity.
Form cues
- Curls: don't swing — control the lower third or the rep doesn't count
- Triceps: keep the elbow tucked and let the long head stretch
TOP 6 HITTERS
Sorted by arms exercises in their split
Top arms program
ALL MIGHT · SYMBOL OF PEACE
5 arms exercises · 5 days/wk
ALL PROGRAMS
EXERCISE REFERENCE
12 distinctEvery arms movement across the roster · click ▶ for a form-check video