Upper Lower: Arm Focus

by Ben S.

2 athletes joined

Program Description

Upper Lower: Arm Focused

Program Overview

Level
Intermediate, Novice, Beginner, Advanced
Goal
Bodybuilding, Muscle & Sculpting, Powerbuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Jul 28, 2024 09:24
Last Edited
Aug 05, 2024 07:32

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

1

Face Pull

3

2

Bench Press (Barbell)

5

5 reps

3

Lat Pulldown

3

4

Dip (Bodyweight)

3

5

Shoulder Press (Plate Loaded)

3

Day 1

1

Face Pull

3

2

Bench Press (Barbell)

5

5 reps

3

Lat Pulldown

3

4

Dip (Bodyweight)

3

5

Shoulder Press (Plate Loaded)

3

Day 1

1

Face Pull

3

2

Bench Press (Barbell)

5

5 reps

3

Lat Pulldown

3

4

Dip (Bodyweight)

3

5

Shoulder Press (Plate Loaded)

3

Day 1

1

Face Pull

3

2

Bench Press (Barbell)

5

5 reps

3

Lat Pulldown

3

4

Dip (Bodyweight)

3

5

Shoulder Press (Plate Loaded)

3

Day 1

1

Face Pull

3

2

Bench Press (Barbell)

5

5 reps

3

Lat Pulldown

3

4

Dip (Bodyweight)

3

5

Shoulder Press (Plate Loaded)

3

Day 1

1

Face Pull

3

2

Bench Press (Barbell)

5

5 reps

3

Lat Pulldown

3

4

Dip (Bodyweight)

3

5

Shoulder Press (Plate Loaded)

3

Day 2

1

Deadlift (Barbell)

1

5 reps

2

Hammer Curl

3

3

Preacher Curl (Barbell)

3

4

High Row

3

5

Face Pull

3

Day 2

1

Deadlift (Barbell)

1

5 reps

2

Hammer Curl

3

3

Preacher Curl (Barbell)

3

4

High Row

3

5

Face Pull

3

Day 2

1

Deadlift (Barbell)

1

5 reps

2

Hammer Curl

3

3

Preacher Curl (Barbell)

3

4

High Row

3

5

Face Pull

3

Day 2

1

Deadlift (Barbell)

1

5 reps

2

Hammer Curl

3

3

Preacher Curl (Barbell)

3

4

High Row

3

5

Face Pull

3

Day 2

1

Deadlift (Barbell)

1

5 reps

2

Hammer Curl

3

3

Preacher Curl (Barbell)

3

4

High Row

3

5

Face Pull

3

Day 2

1

Deadlift (Barbell)

1

5 reps

2

Hammer Curl

3

3

Preacher Curl (Barbell)

3

4

High Row

3

5

Face Pull

3

Day 3

1

Overhead Press (Barbell)

5

5 reps

2

Tricep Pushdown (Cable)

3

3

Tricep Extension (Cable)

3

4

Chest Fly (Machine)

3

5

Seated lateral raise

3

Day 3

1

Overhead Press (Barbell)

5

5 reps

2

Tricep Pushdown (Cable)

3

3

Tricep Extension (Cable)

3

4

Chest Fly (Machine)

3

5

Seated lateral raise

3

Day 3

1

Overhead Press (Barbell)

5

5 reps

2

Tricep Pushdown (Cable)

3

3

Tricep Extension (Cable)

3

4

Chest Fly (Machine)

3

5

Seated lateral raise

3

Day 3

1

Overhead Press (Barbell)

5

5 reps

2

Tricep Pushdown (Cable)

3

3

Tricep Extension (Cable)

3

4

Chest Fly (Machine)

3

5

Seated lateral raise

3

Day 3

1

Overhead Press (Barbell)

5

5 reps

2

Tricep Pushdown (Cable)

3

3

Tricep Extension (Cable)

3

4

Chest Fly (Machine)

3

5

Seated lateral raise

3

Day 3

1

Overhead Press (Barbell)

5

5 reps

2

Tricep Pushdown (Cable)

3

3

Tricep Extension (Cable)

3

4

Chest Fly (Machine)

3

5

Seated lateral raise

3

Day 4

1

Lying Leg Curl

3

2

Squat (Barbell)

5

5 reps

3

Seated Calf Raise

3

4

Leg Extension

3

5

Lateral Raise (Machine)

3

Day 4

1

Lying Leg Curl

3

2

Squat (Barbell)

5

5 reps

3

Seated Calf Raise

3

4

Leg Extension

3

5

Lateral Raise (Machine)

3

Day 4

1

Lying Leg Curl

3

2

Squat (Barbell)

5

5 reps

3

Seated Calf Raise

3

4

Leg Extension

3

5

Lateral Raise (Machine)

3

Day 4

1

Lying Leg Curl

3

2

Squat (Barbell)

5

5 reps

3

Seated Calf Raise

3

4

Leg Extension

3

5

Lateral Raise (Machine)

3

Day 4

1

Lying Leg Curl

3

2

Squat (Barbell)

5

5 reps

3

Seated Calf Raise

3

4

Leg Extension

3

5

Lateral Raise (Machine)

3

Day 4

1

Lying Leg Curl

3

2

Squat (Barbell)

5

5 reps

3

Seated Calf Raise

3

4

Leg Extension

3

5

Lateral Raise (Machine)

3

Day 1

1

Face Pull

3 Sets

2

Bench Press (Barbell)

5 Sets

5 Reps

3

Lat Pulldown

3 Sets

4

Dip (Bodyweight)

3 Sets

5

Shoulder Press (Plate Loaded)

3 Sets

Day 2

1

Deadlift (Barbell)

1 Set

5 Reps

2

Hammer Curl

3 Sets

3

Preacher Curl (Barbell)

3 Sets

4

High Row

3 Sets

5

Face Pull

3 Sets

Day 3

1

Overhead Press (Barbell)

5 Sets

5 Reps

2

Tricep Pushdown (Cable)

3 Sets

3

Tricep Extension (Cable)

3 Sets

4

Chest Fly (Machine)

3 Sets

5

Seated lateral raise

3 Sets

Day 4

1

Lying Leg Curl

3 Sets

2

Squat (Barbell)

5 Sets

5 Reps

3

Seated Calf Raise

3 Sets

4

Leg Extension

3 Sets

5

Lateral Raise (Machine)

3 Sets