Arms Arms Arms

This is an armfocused program that also should give enough volume for the rest of the body to grow or atleast not loose any muscle.

The plan is as follow:

Monday: Bicep, legs and back 
Tuseday: Triceps, chest and shoulders
Wensday: Rest day
Thursday: Arms and shoulders
Friday: Legs, back and chest
Saturday: Arms and shoulders
Sunday: Rest day

The RPE can be changed to your liking, but i would recommend not to push til failure until you have gotten a bit in the program and are adjusted to the volume. 

Eat a lot of food and enjoy!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Chest Fly (Cable)

Bent Over Row (Barbell)

Leg Press (45 Degrees)

Chest Press (Machine)

Lat Pulldown

Split Squat (Smith Machine)

JM Press (Smith Machine)

Katana Extension

Spider Curl

Bayesian Curl

Super ROM Lateral Raise

Preacher Curl (EZ Bar)

Skull Crusher (Barbell)

Bicep Curl (Dumbbell)

Seated Dip (Machine)

Upright Row (Barbell)

Overhead Tricep Extension (Cable)

Bench Press (Close Grip)

Tricep Pushdown (Cable)

Pec Deck (Machine)

Lateral Raise (Dumbbell)

Bicep Curl (EZ Bar)

Incline Curl (Dumbbell)

Shrug (Dumbbell)

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