Upper lower arms

by Ethan B.

Program Description

5x week split using only barbells and a cable machine Upper, lower, rest, upper, lower, arms, rest Superset in pairs to make workouts quicker (ex. on upper 1, superset incline bench and pullup, bench press and cable row, etc.)

Program Overview

Level

Beginner

Goal

Bodybuilding, Powerbuilding

Equipment

Garage Gym

Program Length

8 weeks

Time Per Workout

60 minutes

Created

Jun 10, 2024 12:41

Last Edited

Jun 11, 2024 08:18

Day 3

Barbell Row

3 Sets

Guillotine Press

3 Sets

Lat Pulldown

3 Sets

Dip (Weighted)

3 Sets

One Arm Lateral Raise (Cable)

3 Sets

Bicep Curl (Cable)

3 Sets

Tricep Pushdown (Cable)

3 Sets

Cable Crunch

3 Sets

Day 2

Squat (Barbell)

3 Sets

Romanian Deadlift (Barbell)

3 Sets

Reverse Nordic Curl

3 Sets

Single-Leg Leg Curl

3 Sets

Pull Through (Cable)

3 Sets

Standing Calf Raise

3 Sets

Tibialis Raise

3 Sets

Side Bend (Dumbbell)

3 Sets

Day 1

Incline Bench Press (Barbell)

3 Sets

Pull-Up (Weighted)

3 Sets

Bench Press (Barbell)

3 Sets

Seated Row (Cable)

3 Sets

One Arm Lateral Raise (Cable)

3 Sets

Bayesian Curl

3 Sets

Overhead Tricep Extension (Cable)

3 Sets

Lying Leg Raise

3 Sets

Day 4

Sumo Deadlift (Barbell)

3 Sets

Reverse Lunge (Barbell)

3 Sets

Nordic Curl

3 Sets

Leg Extension

3 Sets

Hip Abductor (Machine)

3 Sets

Standing Calf Raise

3 Sets

Tibialis Raise

3 Sets

Wood Chop

3 Sets

Day 5

Overhead Press (Barbell)

3 Sets

Face Pull

3 Sets

Upright Row (Barbell)

3 Sets

Jefferson Curl

3 Sets

Skull Crusher (Barbell)

3 Sets

Bicep Curl (Barbell)

3 Sets

Neck Extension

3 Sets

Neck Curl

3 Sets

Reverse Wrist Curl (Barbell)

3 Sets

Wrist Curls

3 Sets