Workout 3 of the 8-Week Muscle Building Hypertrophy Program - direct triceps and biceps work paired with core training to finish the week strong.
By Gainzbook Team2 min read
Workout Description
Workout 3 is a dedicated arms and abs session, giving your biceps and triceps direct attention after two days of heavy pressing and pulling, plus core work to round things out.
Close grip bench press and weighted dips build tricep size and pressing strength, the rope tricep extension isolates the triceps through a full range of motion, and lying leg raises plus cable crunches target the abs. The curl variations - barbell, hammer and cable - hit the biceps from a few different angles to build well-rounded arm size.
Arms respond well to volume and a good pump, so focus on squeezing the working muscle hard on every rep rather than just moving the weight from A to B.
How Much Weight Should I Use?
As with the rest of the program, choose a weight where the final reps of each set are genuinely difficult but your technique holds up. Arms are often trained with lighter loads than the bigger compound lifts - that's normal, focus on the quality of the contraction.
Technique Notes
The final set of the close grip bench press and barbell curl both use a rest-pause set - rest 15-20 seconds after failure and squeeze out extra reps. The final set of the weighted dip and hammer curl are drop sets - drop the weight by around 20% at failure and keep going. On the rope tricep extension and cable curl, control the negative for 3-5 seconds on the final set.
Rest 90 seconds between sets, and keep the leg raises and crunches strict - quality over speed.
Weighted Dip - add weight via a dip belt or vest once bodyweight reps feel manageable. 3 sets: 12, 10, 12 reps. On the final set, drop set: hit failure, reduce load by roughly 20%, and keep going.
Workout 1 of the 8-Week Muscle Building Hypertrophy Program - heavy pressing and controlled isolation work to build a bigger, fuller chest and rounder side delts.
