Arm Day Workout
Written by the Perflexity coaching team · Reviewed September 5, 2026
Workout
Arm Day
Custom
1.Barbell or dumbbell curl
Rest 60–90 sec
3 × 8–12
2.Triceps pushdown
Rest 60–90 sec
3 × 10–12
3.Incline or hammer curl
3 × 10–12
4.Overhead triceps extension
3 × 10–12
5.Close-grip press or dip
2 × 8–12
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TL;DR
Two curl patterns, two triceps patterns. 8–12 working sets per arm muscle is plenty. Arms also grow from pull and push days — this is extra, not magic.
Key takeaways
- Train through a full range you control.
- Pair a curl with an extension if you are short on time.
- Do not swing 50s on week one.
Where this fits
After a bro-split chest/back week, or as a short fourth day. If you already do PPL, you may not need a full arm day — add one curl and one extension to push/pull instead.
FAQ
How often can I train arms?
Two to three times a week counting the work they get on push and pull days. Soreness is not a program.