Intermediate
Arm Routine
An arms-only circuit: biceps on the bar, triceps on the dips.
By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years
This circuit alternates pulling grips and dip variations to target the biceps and triceps. The Australian versions keep the volume manageable while holding the intensity high.
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The circuit (5 rounds)
5 rounds, 30 s between exercises.
Round 1 / 5
Tap an exercise each time you finish it. Long-press or “−” to correct.
1
Shoulder-width Chin-ups
10reps
2
Wide-grip Australian Chin-ups
20reps
3
Dips
10reps
4
Bench Dips
20reps
5
Close-grip Chin-ups
10reps
6
Close-grip Australian Chin-ups
20reps
7
Straight-bar Dips
10reps
8
Bench Dips
20reps
⏱ Rest timers
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Recommended gear for this WOD
To train these exercises more comfortably and safely:
Bar and dips at home? A power tower combines both on a single station.
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