ArmsSleeve Splitter
A 40-minute arm session run on cables, where the tension never drops. Cable curls and preacher curls load the biceps in two very different elbow positions, reverse curls hit the brachialis and forearms, and overhead extensions, kickbacks and diamond push-ups finish all three triceps heads.
Sleeve Splitter at a glance
- Level
- Intermediate
- Duration
- 40 minutes
- Exercises
- 6
- Estimated burn
- ~420 kcal
- Equipment
- Gym machines and cables
- Muscles worked
- Biceps, Triceps
- Category
- Arms
- Made for
- Everyone
- Price
- Free
6 exercises in Sleeve Splitter
- 4 × 15
- 4 × 12
- 3 × 15
- 4 × 12
- 3 × 15
- 3 × 20
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Sleeve Splitter
Alternate a curl with a triceps move and rest 45 seconds — the arms grow from density here, not from heroic weights. Squeeze one full second at peak contraction on every rep. The diamond push-ups at 20 reps are the finisher; expect the last set to be ugly.
Sleeve Splitter — questions
How long does Sleeve Splitter 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 Sleeve Splitter?
Gym machines and cables. The session is built around Cable Curl, Barbell Preacher Curl, Cable Reverse Curl and more, and every exercise comes with a demo video in the GymiaFit app.
Is Sleeve Splitter suitable for beginners?
Sleeve Splitter 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 Sleeve Splitter work?
Biceps, Triceps. 6 exercises, starting with Cable Curl, Barbell Preacher Curl, Cable Reverse Curl.
Is Sleeve Splitter free?
Yes. Sleeve Splitter 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 Sleeve Splitter into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
Similar free workouts
Browse all 260 free plans in the GymiaFit workout library, or read training guides on the blog.