Arron V2

The purpose of this program is to hit each muscle group x2 a week with a heavy emphasis on arms. Which is why we hit them every session of the week and first to give them our full attention

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Preacher Curl (Machine)

Hammer Curl (Dumbbell)

Barbell Row

Lat Pulldown

Seated Row (Cable)

Single Arm Row (Dumbbell)

PULL

V-Handle Tricep Pushdown (Cable)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Cable Crossover

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

PUSH

Bicep Curl (Barbell)

Incline Curl (Dumbbell)

Squat (Smith Machine)

Leg Extension

Leg Press

Leg Curl

Standing Calf Raise

LEGS

Tricep Rope Push Down (Cable)

Tricep Extension (Machine)

Shoulder Press (Machine)

Lateral Raise (Cable)

Chest Press (Machine)

Chest Fly (Dumbbell)

Lat Pulldown (Close Grip)

Chest Supported Row (Dumbbell)

UPPER

Alternating Dumbbell Curl

Hammer Curl (Cable)

Romanian Deadlift (Barbell)

Lying Leg Curl

Single Leg Press

Walking Lunge (Dumbbell)

LOWER

Reverse Wrist Curl (Barbell)

Wrist Curls

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