60 minute intermediate arm workout

Here's everything you need to try our 60 minute intermediate arm workout. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Hammer Curls
  • Seated Bicep Curls
  • KB Horn Curl
  • Circuit 2
  • Tall Kneeling DB Tricep Extensions
  • Overhead DB Tricep Extension
  • DB Tricep Extensions
  • Circuit 3
  • TRX Kneeling Tricep Extensions
  • Crush Grip DB Skull Crushers

Circuit 1

Complete this round 3 times.

Hammer Curls

Complete 12 repetitions

Coaching Tips For Hammer Curls

Follow these cues to perform Hammer Curls correctly:

  • Do not use any momentum
  • Start with the palms facing your hips.

Seated Bicep Curls

Complete 14 repetitions

Coaching Tips For Seated Bicep Curls

Follow these cues to perform Seated Bicep Curls correctly:

  • Do not use any momentum
  • Start with the palms facing away from the body
  • Do not rest your elbows on your body.

KB Horn Curl

Complete 12 repetitions

The kettlebell horn curl is a great bicep isolation movement especially for those with limited equipment.

Benefits of KB Horn Curl

The main benefit of the kettlebell horn curl is for growing the bicep muscles through isolation work.

How To Do KB Horn Curl

  1. Start with the arms straight and a firm grip on the horn of the kettlebell.
  2. Keeping the elbows in a fixed position, curl the kettlebell towards the chest.
  3. Slowly lower the kettlebell to the starting position.

Coaching Tips For KB Horn Curl

Follow these cues to perform KB Horn Curl correctly:

  • Do not use any momentum
  • Keep the elbows in a fixed position, isolating the biceps.

Circuit 2

Complete this round 3 times.

Tall Kneeling DB Tricep Extensions

Complete 14 repetitions

Coaching Tips For Tall Kneeling DB Tricep Extensions

Follow these cues to perform Tall Kneeling DB Tricep Extensions correctly:

  • Do not use any momentum
  • Keep the elbows in a fixed position
  • Isolate the triceps.

Overhead DB Tricep Extension

Complete 18 repetitions

Coaching Tips For Overhead DB Tricep Extension

Follow these cues to perform Overhead DB Tricep Extension correctly:

  • Do not use any momentum
  • Keep the elbows in a fixed position
  • Isolate the triceps.

DB Tricep Extensions

Complete 18 repetitions

Coaching Tips For DB Tricep Extensions

Follow these cues to perform DB Tricep Extensions correctly:

  • Keep chest perpendicular to the floor, using the bench to support your bodyweight
  • Lock the elbow at the end of the movement.

Circuit 3

Complete this round 3 times.

TRX Kneeling Tricep Extensions

Complete 10 repetitions

Coaching Tips For TRX Kneeling Tricep Extensions

Follow these cues to perform TRX Kneeling Tricep Extensions correctly:

  • Keep the triceps in a fixed position
  • Isolate the triceps.

Crush Grip DB Skull Crushers

Complete 12 repetitions

Coaching Tips For Crush Grip DB Skull Crushers

Follow these cues to perform Crush Grip DB Skull Crushers correctly:

  • Keep the elbows fixed throughout
  • Isolate the triceps
  • Becareful, you do not hit your head with the DB, move slowly with control.

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This workout was made by Sean Klein

Sean Klein

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