Full Body + Arm High Intensity Low Volume

Recommended Schedule:

Monday - Full Body
Tuesday - Rest
Wednesday - Full Body
Thursday - Rest
Friday - Full Body
Saturday - Arm
Sunday - Rest

Go to 0-1RIR EVERY. SET.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Overhead Tricep Extension (Cable)

Preacher Curl (Dumbbell)

Tricep Pushdown (Cable)

Rope Hammer Curl

AD Press (Smith Machine)

Pec Deck (Machine)

Lat Pulldown

Leg Extension

Hamstring Curl

Squat (Barbell)

Romanian Deadlift (Barbell)

Incline Bench Press (Dumbbell)

Standing Behind Neck Shoulder Press (Barbell)

High Row

T-Bar Row

Dip (Weighted)

Shoulder Press (Plate Loaded)

Leg Press (45 Degrees)

Seated Dip (Machine)

Hammer Curl

Chest Supported Row (Machine)

Tricep Extension (Cable)

Bicep Curl (Cable)

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