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Armageddon Arms: An Intense 14-Day Advanced Workout Plan for Sculpted Biceps and Triceps

Updated: May 30, 2023

Here's a 14-day arms workout plan to target and strengthen your upper body, specifically focusing on your arms. Remember to adjust the weights and intensity according to your fitness level and always prioritize proper form to prevent injuries.

Armageddon Arms

Day 1: Biceps

  1. Barbell Bicep Curls: 3 sets of 10 reps

  2. Hammer Curls: 3 sets of 12 reps

  3. Alternating Dumbbell Curls: 3 sets of 10 reps per arm

  4. Concentration Curls: 3 sets of 12 reps per arm

  5. Preacher Curls: 3 sets of 10 reps

Day 2: Triceps

  1. Close-Grip Bench Press: 3 sets of 10 reps

  2. Tricep Dips: 3 sets of 12 reps

  3. Skull Crushers: 3 sets of 10 reps

  4. Tricep Pushdowns: 3 sets of 12 reps

  5. Overhead Tricep Extensions: 3 sets of 10 reps

Day 3: Rest

Day 4: Biceps

  1. Chin-ups: 3 sets of 8 reps

  2. Cable Curls: 3 sets of 12 reps

  3. Incline Dumbbell Curls: 3 sets of 10 reps

  4. Preacher Hammer Curls: 3 sets of 12 reps

  5. Cable Hammer Curls: 3 sets of 10 reps


Day 5: Triceps

  1. Dumbbell Tricep Kickbacks: 3 sets of 12 reps per arm

  2. Close-Grip Push-ups: 3 sets of 10 reps

  3. Tricep Rope Pushdowns: 3 sets of 12 reps

  4. Overhead Cable Tricep Extensions: 3 sets of 10 reps

  5. Bench Dips: 3 sets of 12 reps

Day 6: Rest

Day 7: Biceps

  1. Hammer Strength Machine Curls: 3 sets of 10 reps

  2. Concentrated Hammer Curls: 3 sets of 12 reps per arm

  3. Cable Preacher Curls: 3 sets of 10 reps

  4. Reverse Barbell Curls: 3 sets of 12 reps

  5. Spider Curls: 3 sets of 10 reps

Day 8: Triceps

  1. Dips (weighted if possible): 3 sets of 8 reps

  2. Overhead Dumbbell Tricep Press: 3 sets of 12 reps

  3. Diamond Push-ups: 3 sets of 10 reps

  4. Tricep Rope Extensions: 3 sets of 12 reps

  5. Close-Grip Dumbbell Bench Press: 3 sets of 10 reps

Day 9: Rest

Day 10: Biceps

  1. Barbell Preacher Curls: 3 sets of 10 reps

  2. Incline Hammer Curls: 3 sets of 12 reps

  3. Zottman Curls: 3 sets of 10 reps

  4. Cable Hammer Curls: 3 sets of 12 reps

  5. Concentrated Cable Curls: 3 sets of 10 reps per arm

Day 11: Triceps

  1. Tricep Bench Dips: 3 sets of 12 reps

  2. One-Arm Overhead Tricep Extensions: 3 sets of 10 reps per arm

  3. Tricep Pushdowns with V-Bar: 3 sets of 12 reps

  4. Close-Grip Push-ups: 3 sets of 10 reps

  5. Cable Tricep Kickbacks: 3 sets of 12 reps per arm

Day 12: Rest

Day 13: Biceps

  1. Standing Dumbbell Curls: 3 sets of 10 reps

  2. Preacher Hammer Curls: 3 sets of 12 reps

  3. Cable Reverse Curls: 3 sets of 10 reps

  4. Incline Dumbbell Hammer Curls: 3 sets of 12 reps

  5. Spider Curl Machine: 3 sets of 10 reps

Day 14: Triceps

  1. Tricep Dips with Resistance Band: 3 sets of 12 reps

  2. Skull Crushers: 3 sets of 10 reps

  3. Cable Overhead Tricep Extensions: 3 sets of 12 reps

  4. Diamond Push-ups: 3 sets of 10 reps

  5. Rope Tricep Pushdowns: 3 sets of 12 reps

Remember to warm up before each workout and cool down with stretches afterward. It's also essential to listen to your body, rest when needed, and stay hydrated throughout the program.

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