Hypertrophy Architecture

Arms Routine

Triceps & Biceps Mass Architecture

0 / 28 Sets Completed
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1. Close-Grip Bench
2. Bench Dip
3. Seated French Press
4. Rope Pressdown
1. Standing Barbell Curl
2. EZ-Bar Preacher Curl
3. Concentration Curl
4. Hammer Curl
Close-Grip Bench Press Triceps Lateral & Medial Head Mass Core
Targeted Muscle Groups: Triceps brachii (lateral and medial heads), anterior deltoids, and pectoralis major.
Tempo (3-1-1-0): 3 seconds eccentric lowering to lower sternum, 1 second pause at bottom, 1 second explosive drive upward, 0 seconds lockout rest.
Rest: 120 seconds between heavy working sets.
Note: Close-grip pressing shifts the primary mechanical load from the pectorals onto the triceps brachii, maximizing triceps cross-sectional mass recruitment. Keep your elbows tucked close to your torso during the descent to isolate the triceps heads.
Set 1Goal: 10 Reps
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Set 2Goal: 10 Reps
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Set 3Goal: 8 Reps
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Set 4Goal: 6 Reps
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Set 5Goal: 6 Reps
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Bench Dip Compound Triceps Extension & Stretch
Targeted Muscle Groups: Triceps brachii (all three heads), anterior deltoids, and pectoralis major.
Tempo (3-0-1-0): 3 seconds controlled descent, 0 seconds bottom turnaround, 1 second powerful upward press, 0 seconds lockout rest.
Rest: 90 seconds between sets.
Note: Bench dips place the shoulder in extension while forcing the triceps to overcome bodyweight leverage through an extensive range of motion. Keep your hips close to the bench edge to maximize triceps tension rather than anterior deltoid engagement.
Set 1Goal: 10 Reps
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Set 2Goal: 10 Reps
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Set 3Goal: 10 Reps
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Seated EZ-Bar French Press Long Head Overload & Deep Stretch
Targeted Muscle Groups: Triceps brachii (specifically focusing on the long head due to overhead shoulder flexion).
Tempo (3-1-1-0): 3 seconds lowering behind head for maximum long head stretch, 1 second bottom pause, 1 second overhead extension, 0 seconds lockout rest.
Rest: 90 seconds between sets.
Note: Overhead arm positioning stretches the triceps long head across the shoulder joint, triggering heightened hypertrophic adaptation under tension. Keep upper arms stationary and vertical as you lower the bar behind your head.
Set 1Goal: 6 Reps
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Set 2Goal: 8 Reps
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Set 3Goal: 10 Reps
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Rope Pressdown Terminal Contraction & Peak Squeeze
Targeted Muscle Groups: Triceps brachii (lateral and medial heads with emphasis on terminal separation).
Tempo (2-1-1-1): 2 seconds eccentric return, 1 second bottom turnaround, 1 second pushdown, 1 second peak contraction squeeze spreading rope ends.
Rest: 75 seconds between sets.
Note: Spreading the rope attachment at full extension allows complete forearm pronation and maximal contraction of the lateral triceps head. Keep elbows pinned securely to your sides.
Set 1Goal: 8 Reps
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Set 2Goal: 10 Reps
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Set 3Goal: 10 Reps
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Standing Barbell Curl Biceps Brachii Mass Foundation
Targeted Muscle Groups: Biceps brachii (long and short heads) and brachialis.
Tempo (3-1-1-0): 3 seconds eccentric lower, 1 second bottom stretch, 1 second explosive curl, 0 seconds top rest.
Rest: 120 seconds between heavy working sets.
Note: Standing barbell curls permit heavy loading across both the long and short heads of the biceps brachii while engaging core stabilizers. Avoid swinging your torso; keep elbows locked in a fixed position slightly forward of the torso.
Set 1Goal: 10 Reps
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Set 2Goal: 10 Reps
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Set 3Goal: 8 Reps
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Set 4Goal: 6 Reps
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Set 5Goal: 6 Reps
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EZ-Bar Preacher Curl Strict Isolation & Lower Biceps Insertion
Targeted Muscle Groups: Biceps brachii (short head and lower biceps insertion) and brachialis.
Tempo (3-1-1-1): 3 seconds eccentric lower to full extension, 1 second bottom stretch, 1 second curl up, 1 second top peak contraction.
Rest: 90 seconds between sets.
Note: Preacher bench support eliminates torso momentum and locks the upper arms forward, emphasizing the brachialis and lower biceps belly. Ensure your armpits rest securely over the top pad edge.
Set 1Goal: 6 Reps
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Set 2Goal: 8 Reps
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Set 3Goal: 10 Reps
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Concentration Curl Peak Height & Neural Isolation
Targeted Muscle Groups: Biceps brachii (biceps peak emphasis via maximum supination).
Tempo (3-1-1-1): 3 seconds eccentric lower, 1 second bottom pause, 1 second curl, 1 second peak supination squeeze.
Rest: 75 seconds between sets.
Note: Bracing your working elbow against the inside of your thigh prevents any shoulder movement, allowing absolute isolation and maximum recruitment of fast-twitch fibers in the biceps peak.
Set 1Goal: 8 Reps
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Set 2Goal: 10 Reps
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Set 3Goal: 10 Reps
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Hammer Curl Brachialis & Forearm Thickness Architecture
Targeted Muscle Groups: Brachialis, brachioradialis, and biceps brachii (long head).
Tempo (3-0-1-1): 3 seconds eccentric lower with neutral grip, 0 seconds bottom turnaround, 1 second powerful upward drive, 1 second peak contraction.
Rest: 75 seconds between sets.
Note: Utilizing a neutral (palms-facing) grip shifts mechanical emphasis away from the supinated biceps onto the deep brachialis muscle lying beneath, pushing the biceps upward to create greater arm width and thickness.
Set 1Goal: 10 Reps
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Set 2Goal: 10 Reps
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Set 3Goal: 10 Reps
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