Arms Day (Bro)
Single-muscle arms-emphasis day. EZ-bar curl, skullcrusher, incline curl for bicep stretch, overhead triceps for long-head stretch, hammer curls, rope pushdown. ~10 bicep / 10 tricep sets. ~50 min, 6 exercises.
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 at sides. Curl explosively, control eccentric. 1 warm-up set first 3 × 8 · rest 1:30 | 3 | 8 | 1:30 |
| 02 | EZ-Bar Skullcrusher Lower bar past forehead toward top of head — long-head stretch. Elbows fixed. 1 warm-up set first 3 × 8 · rest 1:30 | 3 | 8 | 1:30 |
| 03 | Incline Dumbbell Curl Bench at 60°. Arms hang fully extended — long-head stretch position. No swinging or elbow drift. 3 × 10 · rest 1:15 | 3 | 10 | 1:15 |
| 04 | Cable Rope Overhead Triceps Extension Stretch the long head fully overhead. Squeeze at lockout, control to deep stretch. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 05 | Hammer Curls Neutral grip. Targets brachialis, brachioradialis, forearms. Slow eccentric. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 06 | Triceps Pushdown - Rope Attachment Elbows at ribs. Spread rope at lockout. Final movement — quality over load. 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 work: load for the top-RPE final set, not the first. Set loads so the last set lands the listed reps at RPE9–9.5 with strict form; if the prior session hit reps below that RPE with no torso swing or elbow drift, add ~1.25 kg / one DB increment and hold reps. Keep the bi/tri alternation so antagonists rest between sets. On skullcrushers and overheads, cap at RPE9 to spare elbows — never push isolation to failure. Within-muscle swaps (dumbbell for EZ-bar, V-bar for rope) at matched reps and RPE are fine; keep 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 Arms Day (Bro) template?
Isolation work: load for the top-RPE final set, not the first. 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 (Bro), and how long does it take?
Arms Day (Bro) 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.
03What makes the Bro version different?
Arms Day (Bro) is the bro 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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