Big Arms Day
Single-session arms specialization. EZ curl, skullcrusher, incline curl, overhead triceps, hammer curls, rope pushdown. ~10 bicep + 10 tricep sets, ~55 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 | EZ-Bar Curl Elbows pinned. Curl explosively. 1 warm-up set first 3 × 8 · rest 1:30 | 3 | 8 | 1:30 |
| 02 | EZ-Bar Skullcrusher Lower past forehead — long-head stretch. 1 warm-up set first 3 × 8 · rest 1:30 | 3 | 8 | 1:30 |
| 03 | Incline Dumbbell Curl Arms hang fully extended. 3 × 10 · rest 1:15 | 3 | 10 | 1:15 |
| 04 | Cable Rope Overhead Triceps Extension Long-head stretch. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 05 | Hammer Curls Neutral grip — brachialis + forearms. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 06 | Triceps Pushdown - Rope Attachment Final tricep movement. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
This is isolation hypertrophy work — chase a clean stretch and full range over load. Pick weights that hit the target reps at the listed RPE without swinging. Biceps and triceps alternate so antagonists recover between sets; keep that order rather than supersetting unless time forces it. On skullcrushers and overhead extensions, lower deep for the long-head stretch but stop short of failure to protect the elbows. Within-muscle swaps (dumbbell for EZ-bar, V-bar for rope) at matched reps are fine; keep the stretch-biased picks in the lineup.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Big Arms Day template?
This is isolation hypertrophy work — chase a clean stretch and full range over load. 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 Big Arms Day, and how long does it take?
Big Arms Day runs 6 movements and about 18 working sets, roughly 62 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
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
Proposal — add weight