Arm Day
Classic six-move arm day: three curl variations for the biceps and brachialis, then three triceps angles from overhead to pushdown to dips. Barbell curls handle the heavy work, dumbbell and hammer curls even out the arms, and the pressing half finishes with chair dips so the long head gets a stretch under load.
Arm Day at a glance
- Level
- Intermediate
- Duration
- 40 minutes
- Exercises
- 6
- Estimated burn
- ~420 kcal
- Equipment
- Dumbbells (a bench helps)
- Muscles worked
- Biceps, Triceps
- Made for
- Everyone
- Price
- Free
6 exercises in Arm Day
- 4 × 12
- 2Dumbbell curls4 × 12
- 4 × 12
- 4Cable Reverse Grip Triceps Pushdown (EZ-bar)4 × 12
- 5Dumbbell Skullcrusher4 × 12
- 6Chair triceps dips4 × 12
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Arm Day
Alternate a curl and a triceps move to keep the session moving — 60 seconds of rest is plenty when the opposite muscle is working. Control the lowering phase for two full seconds on every rep; arms grow from the eccentric far more than from the swing up.
Arm Day — questions
How long does Arm Day take?
About 40 minutes from the first set to the last. The session contains 6 exercises and burns roughly 420 kcal for an average trainee.
What equipment do you need for Arm Day?
Dumbbells (a bench helps). The session is built around Barbell Curl, Dumbbell curls, Dumbbell Hammer Curl and more, and every exercise comes with a demo video in the GymiaFit app.
Is Arm Day suitable for beginners?
Arm Day is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Arm Day work?
Biceps, Triceps. 6 exercises, starting with Barbell Curl, Dumbbell curls, Dumbbell Hammer Curl.
Is Arm Day free?
Yes. Arm Day is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Arm Day into the GymiaFit app — free, no account tricks, no paywall.
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