Arms

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

Arms - JEFIT

AUDIO TIP

General

Beginner

Machine strength

Plan Details

The Arms routine by rruss07 is a 13 day workout plan. It is a beginner level plan to achieve general fitness goals.

Routine detail

Thu

TRX Biceps Strength

Est. 0 min

6 exercises

TRX Bicep Twists

5 Sets x 8,6,6,4,4 Reps

TRX Short Head Curls

5 Sets x 8,6,6,4,4 Reps

TRX Reverse Bicep Curl

5 Sets x 8,6,6,4,4 Reps

Barbell Wrist Curl (Posterior)

3 Sets x 10 Reps

Chin Ups

5 Sets x 8,6,6,4,4 Reps

TRX Bicep Curls

5 Sets x 8,6,6,4,4 Reps

Thu

Biceps Strength

Est. 0 min

6 exercises

EZ Bar Curl

4 Sets x 8,6,6,4 Reps

Dumbbell Incline Curl

4 Sets x 6 Reps

Dumbbell Hammer Curl (Cross Body)

4 Sets x 7,7,5,5 Reps

Chin Ups

4 Sets x 5 Reps

Dumbbell Hammer Curl

4 Sets x 8,6,6,4 Reps

Cable Rope Hammer Curl

4 Sets x 6,6,4,4 Reps

Thu

Cable Triceps

Est. 0 min

9 exercises

Two Arm Tricep Pulldown

4 Sets x 8,8,6,6 Reps

Cable Tricep Kickback

4 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 10,8,6,6 Reps

Cable Shoulder Extension

4 Sets x 8,6,6,4 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 8,6,6,4 Reps

Barbell Bench Press (Close Grip)

4 Sets x 10,10,8,6 Reps

Dip

4 Sets x 10 Reps

Wide Grip Reverse Tricep Pulldown

4 Sets x 8,6,6,4 Reps

Cable One-Arm Tricep Kickback (Reverse Grip)

4 Sets x 8,6,6,4 Reps

Thu

TRX Biceps Endurance

Est. 0 min

8 exercises

TRX Bicep Twists

4 Sets x 15 Reps

TRX Short Head Curls

4 Sets x 12 Reps

TRX Reverse Bicep Curl

4 Sets x 15 Reps

TRX Hammer Curls

4 Sets x 12 Reps

Barbell Wrist Curl (Posterior)

4 Sets x 8 Reps

Barbell Kneeling Wrist Curl (Palms Down)

4 Sets x 12 Reps

Chin Ups

4 Sets x 7 Reps

TRX Bicep Curls

4 Sets x 8 Reps

Sat

AX Perf Biceps - HR

Est. 0 min

8 exercises

Barbell Curl

4 Sets x 15 Reps

Barbell Bicep Drag Curl

4 Sets x 15 Reps

Dumbbell Incline Curl

4 Sets x 15 Reps

Dumbbell Curl Trifecta

4 Sets x 15 Reps

Chin-Up with Knee Raise

4 Sets x 15 Reps

Peak Contraction Chin Ups

4 Sets x 15 Reps

Front Forearm Curl

4 Sets x 15 Reps

Back Forearm Curl

4 Sets x 15 Reps

Sun

Bicep / Tricep Superset

Est. 0 min

11 exercises

Barbell Curl

3 Sets x 8 Reps

Barbell Bench Press (Close Grip)

3 Sets x 8 Reps

Barbell Bicep Drag Curl

3 Sets x 8 Reps

Overhead EZ Bar Tricep Extension

3 Sets x 8 Reps

Single Arm Cross Body Cable Extension

3 Sets x 8 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Chin-Up with Knee Raise

3 Sets x 8 Reps

Peak Contraction Chin Ups

3 Sets x 8 Reps

Banded Dumbbell Curl

3 Sets x 8 Reps

Dumbbell Curl Trifecta

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Any

Carmel Mountain Tricep

Est. 0 min

4 exercises

Barbell Bench Press (Close Grip)

3 Sets x 10 Reps

Barbell Tricep Extension (Supine)

3 Sets x 8 Reps

Cable Tricep Kickback

3 Sets x 10 Reps

TRX Tricep Kickbacks

3 Sets x 10 Reps

Any

Complete Tricep - HR

Est. 0 min

4 exercises

Single Arm Cross Body Cable Extension

4 Sets x 15 Reps

Overhead EZ Bar Tricep Extension

4 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps

Dip

3 Sets x 15 Reps

Any

Band Tricep

Est. 0 min

7 exercises

Band Tricep Extension

4 Sets x 8 Reps

Push Up Hold

1 Set

Band Tricep Kickback

4 Sets x 8 Reps

Push Up Hold

1 Set

Overhead Band Tricep Extension

4 Sets x 8 Reps

Bench Dip

3 Sets x 8 Reps

Push-Up

3 Sets x 8 Reps

Any

Est. 0 min

4 exercises

Barbell Tricep Extension (Supine)

4 Sets x 12,10,10,8 Reps

Barbell Bench Press (Close Grip)

4 Sets x 12,10,10,8 Reps

Dip

4 Sets x 10 Reps

Cable Tricep Kickback

4 Sets x 12,10,10,8 Reps

Any

Cable Tricep - Strength

Est. 0 min

5 exercises

Cable Tricep Pushdown (Rope)

4 Sets x 8,6,6,4 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 8,6,6,4 Reps

Cable Tricep Kickback

4 Sets x 8,8,6,6 Reps

Weighted Tricep Dip

4 Sets x 10 Reps

Cable One-Arm Tricep Kickback (Reverse Grip)

3 Sets x 8 Reps

Any

Complete Tricep - LR

Est. 0 min

4 exercises

Single Arm Cross Body Cable Extension

5 Sets x 8,6,6,4,4 Reps

Overhead EZ Bar Tricep Extension

5 Sets x 8,6,6,4,4 Reps

Cable Tricep Pushdown (Rope)

5 Sets x 8,6,6,4,4 Reps

Dip

5 Sets x 5 Reps

Any

The Judge Arm Combo

Est. 0 min

5 exercises

EZ Bar Curl

4 Sets x 10 Reps

Cable Reverse Curl

4 Sets x 15 Reps

Wide Grip Tricep Pushdown

4 Sets x 15 Reps

Cable Bicep Curl

3 Sets x 15 Reps

Bent Over Tricep Pushdown

3 Sets x 15 Reps

We value your privacy

Arms

Featured plans for you