ARMS
🟣 Arms & Core
Dedicated arm development (biceps + triceps) combined with progressive core training. Ideal as a third weekly session or standalone specialisation day.
45–70 min
8 exercises
beginner TricepsBicepsCore
Select Intensity
Exercises
1
Close-Grip Bench Press
triceps · intermediate
Sets 3
Reps 6–10
Rest 120s
Open with heavy tricep compound work.
2
Barbell Curl
biceps · beginner
Sets 3
Reps 6–10
Rest 90s
Superset with the close-grip if time is limited.
3
Skull Crusher (EZ-Bar)
triceps · intermediate
Sets 3
Reps 8–12
Rest 90s
4
Incline Dumbbell Curl
biceps · beginner
Sets 3
Reps 8–12
Rest 75s
Allow full arm hang for the long head stretch.
5
Cable Overhead Tricep Extension
triceps · beginner
Sets 3
Reps 10–14
Rest 75s
6
Cable Crunch
core · beginner
Sets 4
Reps 12–16
Rest 60s
Progressive overload on abs — add weight each session.
7
Hanging Leg Raise
core · intermediate
Sets 3
Reps 10–15
Rest 60s
Posterior pelvic tilt at the top — tuck the tailbone.
8
Ab Wheel Rollout
core · advanced
Sets 3
Reps 8–12
Rest 75s