Day 16:Arms - KAGED MUSCLE

Day 16 Arms

Today we’re going to train arms, and I’m going to give you some different ways to adapt my exercises and techniques to your program.

First up is biceps. I’m starting with standing EZ-bar curls because I like the feel of this bar in my hands better than others. That comfortable feeling leads to better stimulation of your target muscles. Next up is preacher curls. That isolates the biceps a little more because there’s less rocking and swinging with your arms against the bench. I’m using a closer grip to hit the outer part of my biceps.

My third move is a superset of seated alternating dumbbell curls with standing brachialis curls. Note that for the seated dumbbell curls I’m on an incline bench that’s dropped about 30 degrees. This allows for a better stretch in the biceps. Then I stand up and go immediately into dumbbell hammer curls to hit the brachialis. And that’s all for biceps.

My first move for triceps is lying dumbbell extensions, holding the weights with my palms facing one another to hit the long head of the triceps, a lagging body part for me. Note that my elbows are directly above my shoulders and that I’m holding my upper arms steady throughout the exercise to recruit more work from the triceps. This is an easy move to cheat on, but that undercuts the benefits to your target muscles. Focus on the feel in your triceps to make sure you aren’t using your shoulders or chest for triceps moves.

Close-grip Smith machine presses are a mass builder that hits the entire triceps. I like to include at least one mass-building move in my triceps workouts. Then I finished off this workout with triceps pressdowns, which I normally use as my warm-up/first exercise. I used it as a finishing move today, and it provided a great muscle feel at the end of this workout.


Download the Workout


Morning cardio



Perform 45 minutes before consuming food


Ez-Bar Curl 7 sets x 10-15 reps
Preacher Curl 4 sets x 8 reps
Superset Movement A
Seated Alternating Dumbbell Curl
3 sets x 8 reps (EACH ARM)
Supertset Movement B
Stanging Alternating Hammer Curl
3 sets x 5 reps (EACH ARM)
Lying dumbbell triceps extension 4 sets x 10-20 reps
Close-grip Smith machine bench press 3 sets x 15-20 reps
Triceps pressdown 4 sets x 15-20 reps

Post-workout cardio



Perform 30 minutes immediately after weight-training or add this session later in the evening



I made some adjustments to this workout that are a little different than my usual arms workout. Normally, I warm up my triceps with cable pressdowns, but today I started with light dumbbell extensions. The important thing for you to understand is that you need to warm up your target muscles and the nearby joints. And then vary your workouts and exercises according to how you’re feeling that day. Changing the order of exercises periodically will also help stimulate your muscles in different ways for better growth.

Sign Up & Save