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
Isolation hypertrophy: load from logged history to land each set at its RPE target in strict form. If a top set (RPE9–9.5) clears 2+ reps over target, add ~1.25 kg or one DB increment next session; if it falls short of target reps, hold load and repeat. Keep the bi/tri alternation — it spaces antagonist work for recovery, do not superset unless time forces it. Cap skullcrusher and overhead-extension depth at the long-head stretch but short of failure to spare the elbows. Within-muscle swaps (DB for EZ-bar, V-bar for rope) at matched reps/RPE are fine; preserve the stretch-biased picks. Equipment swaps. No cable stack: Cable Rope Overhead Triceps Extension -> an overhead dumbbell extension or a band overhead extension; Triceps Pushdown - Rope Attachment -> a band pushdown anchored overhead. In every case match the prescribed effort, not the implement: choose a load, band tension, tempo or pace that puts each set on the target RPE or duration.
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 Big Arms Day template?
Isolation hypertrophy: load from logged history to land each set at its RPE target in strict form. 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