Arms

by

Program Description

arms traning

Program Overview

Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Aug 14, 2025 05:35
Last Edited
Aug 14, 2025 05:35

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WEEK 1

Day 1

1

Tricep Rope Push Down (Cable)

1

1

1

1

20 reps

15 reps

12 reps

10 reps

-

-

-

-

2

Bicep Curl (Dumbbell)

4

12 reps

-

3

Lying Tricep Extension (Barbell)

2

2

15 reps

12 reps

-

-

4

Bicep Curl (Dumbbell)

4

12 reps

-

5

Bench Press (Close Grip)

2

2

15 reps

12 reps

-

-

6

Tricep Extension (Dumbbell)

4

12 reps

-

7

Bicep Curl (Barbell)

4

12 reps

-

8

Wide Grip Lat Pulldown

2

2

15 reps

12 reps

-

-

Day 1

1

Tricep Rope Push Down (Cable)

1 Set

1 Set

1 Set

1 Set

20 Reps

15 Reps

12 Reps

10 Reps

-

-

-

-

2

Bicep Curl (Dumbbell)

4 Sets

12 Reps

-

3

Lying Tricep Extension (Barbell)

2 Sets

2 Sets

15 Reps

12 Reps

-

-

4

Bicep Curl (Dumbbell)

4 Sets

12 Reps

-

5

Bench Press (Close Grip)

2 Sets

2 Sets

15 Reps

12 Reps

-

-

6

Tricep Extension (Dumbbell)

4 Sets

12 Reps

-

7

Bicep Curl (Barbell)

4 Sets

12 Reps

-

8

Wide Grip Lat Pulldown

2 Sets

2 Sets

15 Reps

12 Reps

-

-