PLAN #6

Bicep + Tricep | Basic Arm Growth | 30–35 min

🏋️ Exercise 1 – Bicep Mass

Standing Barbell Curl
👉 4 sets × 8–10 reps
📍 Elbows fixed, slow & controlled

🏋️ Exercise 2 – Bicep Shape

Alternating Dumbbell Curl
👉 3 sets × 10–12 reps
📍 Rotate wrist, squeeze at top

🏋️ Exercise 3 – Bicep Thickness

Hammer Curl
👉 3 sets × 10–12 reps
📍 Neutral grip, full control

🏋️ Exercise 4 – Tricep Strength

Close-Grip Bench Press
👉 4 sets × 8–10 reps
📍 Elbows close, steady tempo

🏋️ Exercise 5 – Tricep Pump

Rope Pushdown
👉 3 sets × 10–12 reps
📍 Full extension, hard squeeze

🏋️ Exercise 6 – Tricep Long Head

Overhead Dumbbell Extension
👉 3 sets × 10–12 reps
📍 Deep stretch, slow reps

🧠 WHY THIS WORKS

Basic compounds + isolation = full arm activation → size, strength & pump.

🚀 TRAINING TIP

Rest 60–90 sec. Focus on form, not heavy weight.