Arm Day Essentials: Target Your Triceps and Biceps for Stronger, Leaner Arms💯💪🔥

Bicep curls (dumbbells or barbell) - 3 sets of 8-12 reps * Hammer curls - 3 sets of 10-12 reps * Tricep extensions (overhead or skull crushers) - 3 sets of 8-12 reps * Tricep pushdowns (cable machine) - 3 sets of 12-15 reps ✅👍