The beauty of an effective arm routine lies in how seamlessly it integrates with your existing training split. Whether you're pursuing strength, muscle definition, or both this summer — this guidance from strength and hypertrophy coach Dave Rienzi, BA, delivers targeted results.

For those on an Upper/Lower training split, Rienzi recommends incorporating this sequence during your Upper Body day, which ideally is twice weekly.

If you've advanced to a Push/Pull day split, consider this your finishing flourish: add the bicep movements (exercises 1-2) to your Back (Pull) Day exercises, and the tricep sequence (exercises 3-4) for Chest and Shoulder (Push) Day.

Remember: Rest periods are critical. Use your timer.

1. Straight Bar Cable Curls :

• 3 Sets x 15 Reps | 1 second peak contraction hold | Rest 45 seconds

2. Superset - High Incline DB Curls & EZ Bar Reverse Curls : 3 Sets | Rest 60 seconds (after completing one set of both exercises)

• DB Curls: 8 Reps | 3 second negatives

• Reverse Curls: 12 Reps

3. Reverse Grip Pushdowns : 

• 3 Sets x 15 Reps | 1 second peak contraction hold | Rest 45 seconds

4. Superset - Rope Cable Tricep Pushdowns & DB Kickbacks : 3 Sets | Rest 60 seconds (after completing one set of both exercises)

• Rope Pushdowns: 8 Reps | 3 second negatives

• DB Kickbacks: 10 Reps | 2 second peak contraction hold 

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