For Your Day · Weightlifting
Type: Weightlifting · Format: Arms day with trainer Ryan Hughes · Sets & reps checklist
Congratulations!
Workout complete. You crushed it.
Track every biceps and triceps set with this checklist. Aim for controlled tempo and full range of motion.
EZ Bar Curls
Weighted Dips
Straight Bar Curls
Dumbbell Overhead Triceps Press
One Arm Preacher Curls
Skull Crushers
Alternating Dumbbell Curls
Cable Triceps Pushdowns
Suggested Use
Keep elbows stable during curls and presses. Choose weights that challenge you in the last few reps without breaking form.
Stay hydrated and listen to your body. If anything feels painful or unsafe, stop and modify.