Arm exercises
Arm training is curls for the biceps and extensions or pushdowns for the triceps. Every press and pull already works the arms, so direct arm work is the finishing layer, done for higher reps with short rests.
Month6 counts your working arm sets over a rolling week against a range of 6–16, the band where muscle growth keeps rising with volume in the research it cites.
Dumbbell curl
How do you do a dumbbell curl with good form?
10–15 reps · 60 seconds rest · Dumbbells
Hammer curl
How do you do a hammer curl and what does it work?
10–15 reps · 60 seconds rest · Dumbbells
Triceps pushdown
How do you do a triceps pushdown on the cable machine?
10–15 reps · 60 seconds rest · Gym (barbell, cable or machine)
Technique guidance for healthy adults, not medical advice. How every number is made, with its citations: Sources & method.