Arm Day Annihilator
Dedicated arm work that most programs skip. Supersets pair biceps and triceps for maximum pump and efficiency. Just dumbbells and a bench — no cables needed.
Marcus ChenNASM-CPT
6 years of coaching with a focus on hypertrophy and body recomposition. Former rugby player who fell in love with the weight room. Designs programs that are ruthlessly efficient because he knows your time matters.
Equipment Needed
0 of 35 sets completed
Warm-Up
Superset A
Strict form. No swinging. Stand tall, elbows pinned to your sides, squeeze at the top for a full second.
Lie on the bench, palms facing each other, dumbbells touching. Press up keeping them close together. All triceps.
Superset B
Set bench to 45 degrees. Let arms hang straight down, curl with a slow negative. The stretch at the bottom is where the long head does its work.
One heavy dumbbell, both hands behind your head. Full stretch at the bottom, lock out at the top.
Superset C
Palms face each other the entire time. Hits the brachialis and forearms. Alternate arms or do both together.
Hinge forward, upper arm parallel to the floor. Extend fully and squeeze for a beat. Light weight, perfect form.
Finisher
Overhand grip on the dumbbells. Slower reps. This hammers the brachioradialis and top of the forearm.
Forearms on your thighs, wrists hanging off. Curl the weight up with just your wrists. Burn is the point.
Cool-Down
Check off each set as you go. Complete the full workout to mark it done.
What This Workout Does For You
Dedicated arm volume that compound lifts alone cannot provide
Superset structure pairs opposing muscles for maximum pump and time efficiency
Builds grip and forearm strength that carries over to every pulling movement
Varied angles and rep ranges hit all heads of the biceps and triceps
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