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Arm Exercises

Heavy Duty Protocol - Barbell Curls Exercises

Arm exercises

Barbell Curls

Always prioritize time under tension, proper form, heavy reps, and a strong mind-muscle connection for optimal gains.

  • Exercise Goal - Arms

  • Targets - Biceps, Triceps

  • Provides - Overall mass

Arm exercises

Bicep Curls

Always prioritize time under tension, proper form, heavy reps, and a strong mind-muscle connection for optimal gains.

  • Exercise Goal - Arms

  • Targets - Biceps, Triceps

  • Provides - Overall mass

Heavy Duty Protocol - Bicep Curls Exercises
Heavy Duty Protocol - Rope Pushdown Exercises

Arm exercises

Rope Pushdown

Always prioritize time under tension, proper form, heavy reps, and a strong mind-muscle connection for optimal gains.

  • Exercise Goal - Arms

  • Targets - Triceps, Biceps

  • Provides - Overall mass

Arm exercises

Overhead Triceps Extension

Always prioritize time under tension, proper form, heavy reps, and a strong mind-muscle connection for optimal gains.

  • Exercise Goal - Arms

  • Targets - Triceps, Biceps

  • Provides - Overall mass

Heavy Duty Protocol - Overhead Triceps Exercise
Heavy Duty Protocol - Seated Dumbbell Triceps Exercise

Arm exercises

Seated Dumbbell Triceps Extension

Always prioritize time under tension, proper form, heavy reps, and a strong mind-muscle connection for optimal gains.

  • Exercise Goal - Arms

  • Targets - Triceps, Biceps

  • Provides - Overall mass

Arm exercises

Triceps Dips

Always prioritize time under tension, proper form, heavy reps, and a strong mind-muscle connection for optimal gains.

  • Exercise Goal - Arms

  • Targets - Triceps, Biceps, Chest, Lat

  • Provides - Overall mass

Heavy Duty Protocol - Triceps Dips Exercise
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