This is the Arms & Accessories workout from the Power Building plan. It trains Biceps, Triceps and Shoulders across 6 exercises, and takes roughly 76 to 91 minutes.
You open with EZ Bar Bicep Curl while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 3 to 5 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 EZ Bar Bicep Curl | 3 × 8 |
 Barbell Skull Crusher | 3 × 8 |
 Concentration Curl | 3 × 8 |
 Cable Tricep Pushdown | 3 × 8 |
 Cable Face Pull | 4 × 6 |
 Dumbbell Lateral Raise | 3 × 8 |
