Big ass arms

Unleash the power of your upper body with the "Big Ass Arms" program, a focused 8-week journey designed to sculpt and strengthen your arms, chest, and back. With 48 workouts packed into just two months, you'll engage in a variety of exercises, including cable lateral raises and weighted dips, all tailored to maximize hypertrophy and muscle definition. This intermediate-level program requires access to a full gym and will challenge your limits while keeping you motivated to achieve those impressive gains. Get ready to transform your physique and flex some serious muscle!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Lateral Raise (Cable)

Chest Supported Row (Machine)

Chest Press (Machine)

Pull-Up (Bodyweight)

Incline Chest Press (Machine)

Hammer Curl

Upper a

Decline Crunch (Weighted)

Hip Abductor (Machine)

Standing Calf Raise

Lying Leg Curl

Leg Press

Back Extension (Weighted)

Neck Curl

Neck Extension

Kelso Shrug

Face Pull

V-Handle Tricep Pushdown (Cable)

Incline Curl (Dumbbell)

Overhead Pushdown

Overhead Press (Machine)

Lateral Raise (Dumbbell)

Rear Delt Row

Wrist Curls

Reverse Wrist Curl (Barbell)

Incline Bench Press (Smith Machine)

Pull-Up (Weighted)

Dip (Weighted)

Seated Row (Cable)

Chest Fly (Machine)

Pullover (Machine)

Seated Cable Crunch

Hip Adductor (Machine)

Hip Thrust (Machine)

Shrug (Dumbbell)

Tricep Rope Push Down (Cable)

Preacher Curl (Dumbbell)

Single Arm Rear Delt Cable Fly

Skull Crusher (Barbell)

Lateral Raise (Machine)

Reverse Bicep Curl (EZ Bar)

Full body a

Arms a

Upper b

Full body b

Arms b

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