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Ch-ARMS Workout Split
by null
1 athletes joined
Program Description
To grow bigger chest and arms
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Jun 26, 2024 08:08
Last Edited
Jun 26, 2024 08:57
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8-10 Reps
@7-9
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@7-9
@7-9
3
Chest Fly (Machine)
3 Sets
12-15 Reps
@7-9
4
Dips Between Chairs
3 Sets
10-12 Reps
@7-9
5
Skull Crusher (Barbell)
3 Sets
12 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@7-9
Day 2
1
Pull-Up (Bodyweight)
4 Sets
8-15 Reps
@10
2
Bent Over Row (Barbell)
4 Sets
8-10 Reps
@7-9
3
Lat Pulldown
3 Sets
12 Reps
@7.5-9.5
4
Seated Dumbbell Curl
3 Sets
12 Reps
@8-10
5
Hammer Curl
3 Sets
12 Reps
@8-10
6
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@8-10
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
@7-8.5
2
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@7-8
3
Cable Crossover
3 Sets
12-15 Reps
@7-9
4
Overhead Press (Machine)
3 Sets
8-10 Reps
@7-9
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7-9
6
Front Raise
3 Sets
12-15 Reps
@7-8
Day 4
1
Squat (Barbell)
4 Sets
8-10 Reps
@7-8
2
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@8
3
Lunge (Dumbbell)
3 Sets
12 Reps
@8
4
Lying Leg Curl
3 Sets
12-15 Reps
@7-9
5
Leg Extension
3 Sets
12-15 Reps
@8-10
6
Seated Calf Raise
3 Sets
15-20 Reps
@10
Day 5
1
Bicep Curl (Barbell)
4 Sets
8-10 Reps
@8-10
2
Overhead Tricep Extension (Cable)
4 Sets
8-10 Reps
@8
3
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@9.5
4
Katana Extension
3 Sets
12-15 Reps
@8-10
5
Shrug (Dumbbell)
3 Sets
12-15 Reps
@9
6
Upright Row (Cable)
3 Sets
10-12 Reps
@8.5