Advanced Arms Build Muscle Workout — Gym

Advanced 30-minute arm workout focusing on hypertrophy with heavy compound and isolation exercises. Build bigger biceps & triceps!

Level: advanced · Muscle group: arms · Equipment: gym · Duration: 60 min

Exercise Breakdown (7 exercises)

1. 1. Barbell Bicep Curl
   4 sets · 6-8 reps · 90s rest
2. 2. Close-Grip Bench Press
   4 sets · 6-8 reps · 90s rest
3. 3. Hammer Curl (Dumbbell)
   3 sets · 8-10 reps · 75s rest
4. 4. Overhead Dumbbell Extension
   3 sets · 8-10 reps · 75s rest
5. 5. Preacher Curl (Barbell or Machine)
   3 sets · 8-10 reps · 60s rest
6. 6. Triceps Pushdown (Rope Attachment)
   3 sets · 10-12 reps · 60s rest
7. 7. Plate Pinches
   3 sets · 15-20 reps · 45s rest

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