Arms Domination (Upper Lower Arms)

Transform your upper body with the Arms Domination program, a focused 6-week journey designed to sculpt and strengthen your arms while enhancing overall upper body performance. With five training days each week, you'll engage in a mix of machine and cable exercises targeting biceps, triceps, and shoulders, ensuring balanced development and hypertrophy. This program's structured approach combines supersets and targeted movements, keeping your workouts efficient and effective. Get ready to dominate your lifts and showcase those gains!

Program breakdown: 
Monday - Upper
Tuesday - Lower
Wednesday - REST
Thursday - Upper
Friday - Lower
Saturday - Arms
Sunday - REST

Progression Scheme: 
It is important that you focus on adding weights as the primary driver of progression, although this program will serve as a double progression scheme in which you have a rep range (e.g. 6-8), and you must not add weight to your sets until you have achieved the top end of the rep range. Personally, I will add weight to set 1 if I reach 8 reps, but then use the same weight for set 2 as last week until I reach the 8 reps. 

This program is designed based on HIT. It is okay to leave 1 RIR for larger muscle groups, but I typically like to go to failure for arms. 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bicep Curl (Machine)

Chest Press (Machine)

Chest Supported Row (Machine)

Seated Dip (Machine)

Wide Grip Lat Pulldown

Upper 1

Hack Squat

Romanian Deadlift (Barbell)

Seated Hamstring Curl

Leg Extension

Hip Adductor (Machine)

Standing Calf Raise

Lower 1

Pull-Up (Neutral Grip, Weighted)

Lat Pulldown (Neutral Grip)

Incline Chest Press (Machine)

French Press

Lateral Raise (Cable)

Chest Supported Row (Neutral Grip)

Upper 2

Hamstring Curl

Seated Calf Raise

Lower 2

Preacher Curl (Dumbbell)

Shoulder Press (Machine)

Chest Fly (Machine)

Rear Delt Fly (Machine)

Arms/Shoulders

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