01 · biceps
Seated incline dumbbell curl (45°)
3х15 · RPE 6
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build_muscle · intermediate
Arm Builder
by Andrey Skoromny
A 7-week, 10-day rotation hammering biceps, triceps, and forearms with high-volume isolation work and supersets.
Structure
Mesocycle 1
7 cyclesday 1
Day 1
day 2
Day 2
day 3
Day 3
day 4
Day 4
day 5
Day 5
day 6
Day 6
day 7
Day 7
day 8
Day 8
day 9
Day 9
day 10
Day 10
Sample session
7 exercises · 56 min · ~280 kcalA peek inside Day 1 of Arm Builder. Tap any exercise to watch the form-cue clip — the same demo your coach surfaces during the session.
02 · triceps
Low-to-high cable rope extension
3х15 · RPE 7
03 · biceps
Single-arm preacher curl
3х12 · RPE 7
04 · triceps
Lying dumbbell triceps extension
3х15 · RPE 7
05 · triceps
Parallel bar dips
3х15 · RPE 7
06 · biceps
Straight-bar low-cable curl
3х15 · RPE 7
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