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Free Calorie Meal Plans & Metabolic Science

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Arm Day Workout: Best Exercises for Biceps and Arms

Beginner Level
Arm Day Workout Looking for arm exercises? Find the best biceps exercises here. The session structure for the second block of your four-week plan has been changed to shift the high-volume emphasis from your arms to your chest. So there are two chest workouts per week in this block, but don't be concerned about losing your newfound arm size and strength – there is still enough dedicated training time for your biceps and triceps to keep the gains coming. Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight, or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack. If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional. Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.

Workout Plan

Sets: -
Reps: -
THIS IS A REST DAY
Sets: -
Reps: -
THIS IS A REST DAY
Sets: -
Reps: -
THIS IS A REST DAY
THIS IS A REST DAY

Research Corner

Clinical Data
Journal of Cardiovascular Nursing

📚 Coaching Delivers 4.73 lbs MORE Weight Loss

Research proves that combining coaching with app-based programs results in significantly greater weight loss than apps alone.

Breakthrough Study (July 2025)
Duke University (PNAS)

"You Can't Outrun a Bad Diet"

90% of obesity is driven by diet, not lack of movement. Your body has a "Metabolic Thermostat." When you exercise more, it burns less energy elsewhere to keep you stable.

Founder Offer

This Plan is Generic. You Need Specific.

This sample menu works for an "average" person. But you aren't average. Your hormonal profile, weight history, and activity level require exact macro targets to work.

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89%
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Verified by Journal of Cardiovascular Nursing
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VERIFIED LEGACY MEMBER
Sean Flora
Lost 40 lbs
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