Arms Day B — Mass & Peak
Second weekly arms session, complementary to Big Arms Day. Close-grip bench, preacher curl, dips, spider curl, overhead cable curl, kickbacks. Heavy-compound-led then short-position peak work. ~11 bicep + 11 tricep sets, ~60 min.
Estimated session
- Movements 6
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Close-Grip Barbell Bench Press Elbows tucked ~30°. Long-head triceps overload. 2 warm-up sets first 3 × 6 · rest 2 min | 3 | 6 | 2 min |
| 02 | Preacher Curl Short-position bicep. No swing off the pad. 1 warm-up set first 3 × 8 · rest 1:30 | 3 | 8 | 1:30 |
| 03 | Dips - Triceps Version Stay upright to bias triceps. Add load if bodyweight is easy. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 04 | Spider Curl Chest on incline, arms vertical. Peak squeeze. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 05 | Overhead Cable Curl Cables out wide, elbows high — peak-contraction long head. 2 × 12 · rest 1 min | 2 | 12 | 1 min |
| 06 | Tricep Dumbbell Kickback Lock elbow position; squeeze at full extension. Lateral head. 2 × 15 · rest 45s | 2 | 15 | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Heavier arms day: lead with close-grip bench and dips as loaded compounds (3-6 RPE-anchored sets), then drop to peak/short-position isolation. Keep exercises distinct from Big Arms Day so weekly arm volume hits MRV without redundant stimulus. Close-grip: elbows tucked ~30°; dips: stay upright to bias triceps. Curls here are short-position (spider, preacher) — squeeze at peak, no swing. Within-muscle swaps at matched reps are fine (machine dip for bar dip, DB preacher for cable); hold close-grip bench as the anchor compound.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Arms Day B — Mass & Peak template?
Heavier arms day: lead with close-grip bench and dips as loaded compounds (3-6 RPE-anchored sets), then drop to peak/short-position isolation. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Arms Day B — Mass & Peak, and how long does it take?
Arms Day B — Mass & Peak runs 6 movements and about 16 working sets, roughly 61 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Mass & Peak version different?
Arms Day B — Mass & Peak is the mass & peak cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
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