By Classic bodybuilding · Intermediate · 2× / week · 6 weeks · Full gym
Bigger biceps & triceps
A six-week arm-priority block run alongside reduced upper-body volume. Two dedicated arm sessions a week pair heavy and pump work for biceps and triceps, hitting each from multiple angles.
| Close-Grip Bench Press | 4 × 6–8 |
| Barbell Curl | 4 × 6–8 |
| Skull Crusher | 3 × 10 |
| Incline Dumbbell Curl | 3 × 10 |
| Cable Pushdown | 4 × 15 |
| Cable Curl | 4 × 15 |
| Overhead Triceps Extension | 3 × 12 |
| Hammer Curl | 3 × 12 |
QuarkFit is an AI fitness app that scores your workout form 0–100 from a 20-second video, pinpoints mistakes to the second, and counts your reps, range of motion and tempo on-device. Run Arm Specialization Block and film a set to make sure every rep is dialed in.
Open QuarkFit — freePlans are for reference. Train within your limits and consult a professional if injured.