Upper lower arms

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.)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Barbell Row

Guillotine Press

Lat Pulldown

Dip (Weighted)

One Arm Lateral Raise (Cable)

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Cable Crunch

Upper 2

Squat (Barbell)

Romanian Deadlift (Barbell)

Reverse Nordic Curl

Single-Leg Leg Curl

Pull Through (Cable)

Standing Calf Raise

Tibialis Raise

Side Bend (Dumbbell)

Lower 1

Incline Bench Press (Barbell)

Pull-Up (Weighted)

Bench Press (Barbell)

Seated Row (Cable)

Bayesian Curl

Overhead Tricep Extension (Cable)

Lying Leg Raise

Upper 1

Sumo Deadlift (Barbell)

Reverse Lunge (Barbell)

Nordic Curl

Leg Extension

Hip Abductor (Machine)

Wood Chop

Lower 2

Overhead Press (Barbell)

Face Pull

Upright Row (Barbell)

Jefferson Curl

Skull Crusher (Barbell)

Bicep Curl (Barbell)

Neck Extension

Neck Curl

Reverse Wrist Curl (Barbell)

Wrist Curls

Arms/shoulders

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