This is an aggressive 2 day per week specialization program for those of you who are tired of having puny guns, and are willing to. Days Per Week. 2. Arm workout A will target both the biceps and triceps with 3 different exercises as follows:.
Many of you would probably prefer to train 5 days per week, training one or two. per workout, and only requires you to spend 3 days per week in the gym.. Biceps: EZ bar curls â€“ 4 sets of 15 reps; Triceps: Rope pushdowns â€“ 4 sets of 15