For Your Day · Weightlifting

2. Arms Day

Type: Weightlifting ·  Format: Arms day with trainer Ryan Hughes · Sets & reps checklist

Workout Timer

Workout Overview

Track every biceps and triceps set with this checklist. Aim for controlled tempo and full range of motion.

EZ Bar Curls

  • Set 1 — 12 reps
  • Set 2 — 10 reps
  • Set 3 — 10 reps
  • Set 4 — 8 reps

Weighted Dips

  • Set 1 — 15 reps
  • Set 2 — 12 reps
  • Set 3 — 10 reps
  • Set 4 — 10 reps

Straight Bar Curls

  • Set 1 — 15 reps
  • Set 2 — 12 reps
  • Set 3 — 10 reps

Dumbbell Overhead Triceps Press

  • Set 1 — 12 reps
  • Set 2 — 10 reps
  • Set 3 — 10 reps

One Arm Preacher Curls

  • Set 1 — 12 reps
  • Set 2 — 10 reps
  • Set 3 — 10 reps

Skull Crushers

  • Set 1 — 12 reps
  • Set 2 — 10 reps
  • Set 3 — 10 reps

Alternating Dumbbell Curls

  • Set 1 — 10 reps
  • Set 2 — 8 reps
  • Set 3 — 8 reps

Cable Triceps Pushdowns

  • Set 1 — 12 reps
  • Set 2 — 10 reps
  • Set 3 — 10 reps

Suggested Use

Keep elbows stable during curls and presses. Choose weights that challenge you in the last few reps without breaking form.

Stay hydrated and listen to your body. If anything feels painful or unsafe, stop and modify.

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