Arm Day Workout

If you’re ready to build strong, sculpted arms, this workout hits every angle of your triceps and biceps. Whether you’re training at home or in the gym, this routine keeps things simple, effective, and guaranteed to leave your arms feeling the burn.

🔥 The Workout

1. Tricep Dips

A classic tricep builder that fires up the back of your arms and helps improve upper-body pushing strength.

2. Push Ups

A full upper-body move that targets your chest, shoulders, and triceps while challenging your core.

3. Tricep Extension

Perfect for isolating the triceps and focusing on that long head for strength and definition.

4. Concentration Curls

Slow, controlled curls that help you really connect to the bicep and build peak strength.

5. Tricep Kickback

A great way to shape and strengthen the triceps while maintaining control and stability.

6. Alternating Hammer Curls

Targets both the biceps and brachialis for fuller, stronger arms.

7. Hammer Curl to Press

A powerful combo move that blends bicep and shoulder work for a full arm challenge.

8. Flat Curl + Arnold Press

This two-in-one move keeps tension on the biceps before moving into a shoulder-focused Arnold press—hello, upper-body power!

💥 Tip:

Perform each exercise for 10–15 reps, or set a timer for 30–40 seconds, depending on your training style. Complete 3–4 rounds for a complete arm burner.

Whether you're building strength, improving tone, or just looking for a solid arm pump, this routine is a perfect go-to. Save it and add it to your next upper-body day!