Alpha Arms: Biceps & Triceps Shred
WORKOUT SUMMARY
Main Goal
Muscle Building
Workout Type
Strength Training
Fitness Level
Intermediate
Program Duration
4-week
Days Per Week
3 Days/week
Time Per Workout
30 minutes
Equipment Required
Dumbbells, Cables/Bands
Target Gender
Male
Targeted sculpting plan to pump your arms with size and detail.
High-volume supersets, isolation combos, and focused tempo lifting make this a perfect add-on plan for arm growth.
Day 1: Arm Ignition
| Exercise | Sets | Reps |
| Dumbbell Alternate Preacher Curl | 3 | 10-12 |
| Hammer Curl | 3 | 15 |
| Band Biceps Curl | 3 | 25 |
| Concentration Curl | 3 | 12-15 |
| Rope Pushdown | 3 | 10-12 |
| High Pulley Overhead Tricep Extension | 3 | 10-12 |
| Bent Over Triceps Kickback | 3 | 10-12 |
| Band Pushdown | 3 | 12-15 |
| Barbell Drag Curl | 3 | 10-12 |
| One Arm Pronated Dumbbell Triceps Extension | 3 | 10-12 |
Day 2: Superset Sculpt
| Exercise | Sets | Reps |
| Seated Zottman Curl | 3 | 10-12 |
| Rope Bicep Curls | 3 | 12-15 |
| Flexor Incline Dumbbell Curls | 3 | 10-12 |
| Band Biceps Curl | 3 | 12-15 |
| Dumbbell Reverse Curl | 3 | 10-12 |
| Barbell Drag Curl | 3 | 10-12 |
| Overhead Triceps Extension | 3 | 10-12 |
| Barbell Lying Back of the Head Tricep Extension | 3 | 10-12 |
| Dumbbell Skull Crusher | 3 | 8-10 |
| Dumbbell Tate Press | 3 | 8-10 |
| Barbell Wrist Curl | 3 | 12-15 |
| Dumbbell Finger Curl | 3 | 12-15 |
Day 3: Peak & Burn
| Exercise | Sets | Reps |
| Cable Incline Biceps Curl | 3 | 12-15 |
| Dumbbell Scot Curl | 3 | 10-12 |
| Dumbbell Reverse Curl | 3 | 10-12 |
| Close Grip Z Bar Curl | 3 | 10-12 |
| Standing Dumbbell Overhead Press | 3 | 8-10 |
| Cable Crossover Triceps Extension | 3 | 20 |
| Dumbbell Seated Front and Back Tate Press | 3 | 8-10 |
| Cable Rope Overhead Triceps Extension | 3 | 10-12 |
| Dumbbell Scott Hammer Curl | 3 | 10-12 |
| Triceps Stretch | 2 | 30 sec |
