StrengthArms Day — Burnout
A 40-minute cable-only arm pump for men. Rope hammer curls and single-arm cable curls keep constant tension on the biceps and brachialis, then overhead rope extensions and pushdowns cover both heads of the triceps. Cables never unload at the top, which is exactly why this one burns more than it fatigues.
Arms Day — Burnout at a glance
- Level
- Intermediate
- Duration
- 40 minutes
- Exercises
- 4
- Estimated burn
- ~320 kcal
- Equipment
- Gym machines and cables
- Muscles worked
- Biceps, Triceps, Forearms
- Category
- Strength
- Made for
- Men
- Price
- Free
4 exercises in Arms Day — Burnout
- 3 × 12
- 3 × 15
- 3 × 12
- 3 × 15
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Arms Day — Burnout
Sets of 12 to 15 with 45 seconds of rest — you are chasing blood flow, not a one-rep max. Keep the elbows pinned and let the cable pull you into a full stretch on every rep. Finish each exercise one or two reps short of failure so the last movement still has something left.
Arms Day — Burnout — questions
How long does Arms Day — Burnout take?
About 40 minutes from the first set to the last. The session contains 4 exercises and burns roughly 320 kcal for an average trainee.
What equipment do you need for Arms Day — Burnout?
Gym machines and cables. The session is built around Cable Hammer Curl (with Rope), Cable one arm curl, Cable Overhead Triceps Extension (rope Attachment) and more, and every exercise comes with a demo video in the GymiaFit app.
Is Arms Day — Burnout suitable for beginners?
Arms Day — Burnout 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 Arms Day — Burnout work?
Biceps, Triceps, Forearms. 4 exercises, starting with Cable Hammer Curl (with Rope), Cable one arm curl, Cable Overhead Triceps Extension (rope Attachment).
Is Arms Day — Burnout free?
Yes. Arms Day — Burnout 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.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Arms Day — Burnout into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
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