arm day — biceps and triceps focus - 10/18/2025
arm day — biceps and triceps focus - 10/18/2025

arm day — biceps and triceps focus - 10/18/2025

nickby @nick
58minduration
·
5.8klbsvolume
·
14exercises
·
42sets

movements

01

overhead tricep extensions (dumbbell)

3 sets · 8 reps · 25lbs

set 18 reps25lbs
set 28 reps25lbs
set 38 reps25lbs
02

cable bicep curls

4 sets · 8 reps · 10lbs

set 18 reps10lbs
set 28 reps10lbs
set 38 reps10lbs
set 48 reps10lbs
03

skull crushers (EZ bar)

4 sets · 8 reps

set 18 reps
set 210 reps
set 310 reps
set 410 reps