StrengthArms Day — Mass
A 45-minute advanced arm session for men that trades pump work for load. Cable concentration curls at four sets of eight and incline triceps extensions at the same heavy scheme drive the growth, while drag curls and kickbacks finish the biceps peak and the triceps lateral head with higher reps.
Arms Day — Mass at a glance
- Level
- Advanced
- Duration
- 45 minutes
- Exercises
- 4
- Estimated burn
- ~360 kcal
- Equipment
- Gym machines and cables
- Muscles worked
- Biceps, Triceps
- Category
- Strength
- Made for
- Men
- Price
- Free
4 exercises in Arms Day — Mass
- 4 × 8
- 3 × 12
- 4 × 8
- 3 × 12
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Arms Day — Mass
Heavy first, light second — do not sabotage the eights by pre-fatiguing on the twelves. Two full minutes of rest on the eight-rep work, 60 seconds on the finishers. When you can complete all four sets of eight with clean form, add load rather than reps.
Arms Day — Mass — questions
How long does Arms Day — Mass take?
About 45 minutes from the first set to the last. The session contains 4 exercises and burns roughly 360 kcal for an average trainee.
What equipment do you need for Arms Day — Mass?
Gym machines and cables. The session is built around Cable Concentration Curl, Cable Drag Curl, Cable Incline Triceps Extension and more, and every exercise comes with a demo video in the GymiaFit app.
Is Arms Day — Mass suitable for beginners?
Arms Day — Mass is graded advanced and assumes months of consistent training. If any exercise in the list is unfamiliar, build up with a beginner or intermediate session in the same category before attempting this one.
Which muscles does Arms Day — Mass work?
Biceps, Triceps. 4 exercises, starting with Cable Concentration Curl, Cable Drag Curl, Cable Incline Triceps Extension.
Is Arms Day — Mass free?
Yes. Arms Day — Mass 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 Arms Day — Mass into the GymiaFit app — free, no account tricks, no paywall.
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