Unleash your upper body potential with the **Alien Arm Farm** program! Over the course of 4 weeks, you'll engage in 5 days of targeted workouts designed to sculpt and strengthen your arms, shoulders, and back. Each session combines compound and isolation movements, such as the Seated Overhead Press and Skull Crushers, ensuring a balanced approach to muscle development. Perfect for those with a garage gym setup, this program will elevate your lifting game and help you achieve those alien-like gains!

**Alien Arm Farm** is a dynamic 4-week bodybuilding program designed to sculpt and strengthen your arms and shoulders through a rigorous 20-day training schedule. Each session focuses on targeted exercises like dumbbell curls, skull crushers, and lateral raises, ensuring you build muscle while enhancing your overall upper body strength. Perfect for intermediate lifters, this program requires minimal equipment, making it ideal for your garage gym setup. Get ready to transform your arms and achieve your fitness goals with confidence!

Alien Arm Farm

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Week 1

Week 2

Week 3

Week 4

Seated Overhead Press (Dumbbell)

Skull Crusher

Bicep Curl (EZ Bar)

Reverse Wrist Curl (Dumbbell)

Front Squat (Barbell)

Romanian Deadlift (Barbell)

Incline Bench Press (Dumbbell)

Chest Supported Row (Dumbbell)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Incline Curl (Dumbbell)

Wrist Curls

Lat Pulldown

Chest Fly (Cable)

Walking Lunge

Good Morning

Lying Side Lateral Raise

Tricep Pushdown (Cable)

Bicep Curl (Cable)

Hammer Curl

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