# Arm work on 12-week strength template

**URL:** <https://forum.barbellmedicine.com/t/arm-work-on-12-week-strength-template/4589>\
**Category:** Training Q&A \[Moderated\]\
**Created:** [January 8, 2019, 10:46pm UTC](https://forum.barbellmedicine.com/t/arm-work-on-12-week-strength-template/4589 "2019-01-08T22:46:40Z")\
**Posts on this page:** 5\
**Page:** 1

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**Author:** ![codgerus\_maximus](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/codgerus_maximus/32/909_2.png) [@codgerus\_maximus](https://forum.barbellmedicine.com/u/codgerus_maximus)\
**Post date:** [January 8, 2019, 10:46pm UTC](https://forum.barbellmedicine.com/t/arm-work-on-12-week-strength-template/4589/1 "2019-01-08T22:46:40Z")

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I just started the 12-week-strength template today, version 2.3. I really like the spreadsheet features. I have a couple of minor questions: The template calls for arm work–triceps press downs and biceps curls once per week. Does it matter which days I do the arm work? I thought I would do curls on Day 1 and press downs on Day 4.

Other people might have pointed this out already but I thought I’d mention it just in case. There’s a mistake in the template–the “How to Use” section says it’s a 7-week program with 3 workouts per week. Of course, it should say this is a 12-week program with 4 workouts per week, plus a GPP day.

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**Author:** ![LeahBBM](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/leahbbm/32/17_2.png) [@LeahBBM](https://forum.barbellmedicine.com/u/LeahBBM)\
**Post date:** [January 9, 2019, 6:34pm UTC](https://forum.barbellmedicine.com/t/arm-work-on-12-week-strength-template/4589/2 "2019-01-09T18:34:14Z")

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Thanks for the note! You can do the arm work on any day and I just do it all together on one day, but you can split it up if that helps you get it done.

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**Author:** ![codgerus\_maximus](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/codgerus_maximus/32/909_2.png) [@codgerus\_maximus](https://forum.barbellmedicine.com/u/codgerus_maximus)\
**Post date:** [January 9, 2019, 11:34pm UTC](https://forum.barbellmedicine.com/t/arm-work-on-12-week-strength-template/4589/3 "2019-01-09T23:34:49Z")

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Thanks, Leah!

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**Author:** ![Jae](https://avatars.discourse-cdn.com/v4/letter/j/3bc359/32.png) [@Jae](https://forum.barbellmedicine.com/u/Jae)\
**Post date:** [January 13, 2019, 10:50pm UTC](https://forum.barbellmedicine.com/t/arm-work-on-12-week-strength-template/4589/4 "2019-01-13T22:50:32Z")

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Hi guys,

I’d also like to ask a question about the arm work on this template.

Can I replace the press downs with lying tricep extensions? Or once a week LTEs and once press downs? Would it even matter? Or am I overthinking the arm work and should I just do something?

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**Author:** ![LeahBBM](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/leahbbm/32/17_2.png) [@LeahBBM](https://forum.barbellmedicine.com/u/LeahBBM)\
**Post date:** [January 14, 2019, 1:59am UTC](https://forum.barbellmedicine.com/t/arm-work-on-12-week-strength-template/4589/5 "2019-01-14T01:59:57Z")

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Hi Jae,

You can certainly make that sub, and you are correct-the point is to do some tricep work, so you are fine with any of these options here. 🙂