Beginner26 days12 workouts

Arms and Abs Gym Workout Plan

A one-month arms and abs program: 3 workouts a week for 4 weeks, 12 workouts in total. Alternating biceps + abs and triceps + abs days. 5 exercises per workout, 3–4 sets of 8–15 reps. Weights are set for beginners — start with the listed ones and add 1 kg once the last set feels easy.

Open workouts

Available without signing up (first 2 days of the plan).

Day 1

5 exercises · 17 sets

Week 1, Mon — Biceps + Abs

Standing Barbell Curl
Arms
- 15 kg × 8 reps
- 15 kg × 8 reps
- 15 kg × 8 reps
- 15 kg × 8 reps
Incline Dumbbell Biceps Curl
Arms
- 6 kg × 10 reps
- 6 kg × 10 reps
- 6 kg × 10 reps
- 6 kg × 10 reps
Standing Cable Biceps Curl
Arms
- 15 kg × 12 reps
- 15 kg × 12 reps
- 15 kg × 12 reps
Twisting Sit-Up on Incline Bench
Abs
- 15 reps
- 15 reps
- 15 reps
Hanging Knee Raise
Abs
- 12 reps
- 12 reps
- 12 reps

Locked: 11 workouts

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Day 35 exercises · 17 sets

Close-Grip Barbell Bench Press — Chest
Triceps Pushdown (Close Grip, Elbows Tucked) — Arms
Seated Dumbbell Triceps Extension — Arms
Triceps Rope Pushdown — Arms
Hanging Leg Raise — Abs

Day 55 exercises · 17 sets

Standing Barbell Curl — Arms
Incline Dumbbell Biceps Curl — Arms
Standing Cable Biceps Curl — Arms
Twisting Sit-Up on Incline Bench — Abs
Hanging Knee Raise — Abs

Day 85 exercises · 17 sets

Close-Grip Barbell Bench Press — Chest
Triceps Pushdown (Close Grip, Elbows Tucked) — Arms
Seated Dumbbell Triceps Extension — Arms
Triceps Rope Pushdown — Arms
Hanging Leg Raise — Abs

Day 105 exercises · 17 sets

Standing Barbell Curl — Arms
Incline Dumbbell Biceps Curl — Arms
Standing Cable Biceps Curl — Arms
Twisting Sit-Up on Incline Bench — Abs
Hanging Knee Raise — Abs

Day 125 exercises · 17 sets

Close-Grip Barbell Bench Press — Chest
Triceps Pushdown (Close Grip, Elbows Tucked) — Arms
Seated Dumbbell Triceps Extension — Arms
Triceps Rope Pushdown — Arms
Hanging Leg Raise — Abs

Day 155 exercises · 17 sets

Standing Barbell Curl — Arms
Incline Dumbbell Biceps Curl — Arms
Standing Cable Biceps Curl — Arms
Twisting Sit-Up on Incline Bench — Abs
Hanging Knee Raise — Abs

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Arms and Abs Gym Workout Plan | Training plans | Workouter