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.

Week 1

This daily workout contains 1 exercises, you'll be doing the following exercises.

Rest day!

This daily workout contains 1 exercises, you'll be doing the following exercises.

Rest day!

This daily workout contains 1 exercises, you'll be doing the following exercises.

Rest day!

Rest day!

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