Intermediate

Arm Routine

An arms-only circuit: biceps on the bar, triceps on the dips.

5 rounds 8 exercises Rest : 5 rounds

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.

The circuit — 5 rounds

5 rounds, 30 s between exercises.

Shoulder-width Chin-ups

10reps

Wide-grip Australian Chin-ups

20reps

Dips

10reps

Bench Dips

20reps

Close-grip Chin-ups

10reps

Close-grip Australian Chin-ups

20reps

Straight-bar Dips

10reps

Bench Dips

20reps

⏱ Rest timers

Recommended gear for this WOD

To train these exercises more comfortably and safely:

Pull-up bar Dip bars / station Resistance bands

As an Amazon Associate, this site earns from qualifying purchases.

← See all intermediate