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ARM ASSAULT
by Jay Starnino
16 athletes joined
Program Description
Additional arm and shoulder exercises to add to existing workouts that lack this focus.
Program Overview
Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
20 minutes
Created
Jan 19, 2024 06:28
Last Edited
Jun 04, 2024 08:32
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Week 1
1 / 4 Weeks
Day 2
1
Pull-Up (Weighted)
1 Set
2 Sets
8-10 Reps
12-15 Reps
25%
50%
2
Wide Grip Pull-Up
2 Sets
6-10 Reps
50%
3
Dip (Assisted)
2 Sets
8-12 Reps
50%
Day 3
1
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
@6.5
2
Single Arm Tricep Extension (Cable)
2 Sets
12-20 Reps
@6.5
3
Wrist Curls
2 Sets
12-16 Reps
@6.5
Day 1
1
Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
@6.5
2
Bicep Curl (Cable)
2 Sets
12-15 Reps
@6.5
3
Tricep Extension (Dumbbell)
2 Sets
12-15 Reps
@6.5
4
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@6.5
Day 2
1
Pull-Up (Weighted)
1 Set
2 Sets
8-10 Reps
12-15 Reps
25%
50%
2
Wide Grip Pull-Up
2 Sets
6-10 Reps
50%
3
Dip (Assisted)
2 Sets
8-12 Reps
50%
Day 3
1
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
@6.5
2
Single Arm Tricep Extension (Cable)
2 Sets
12-20 Reps
@6.5
3
Wrist Curls
2 Sets
12-16 Reps
@6.5
Day 1
1
Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
@7
2
Bicep Curl (Cable)
2 Sets
12-15 Reps
@7
3
Tricep Extension (Dumbbell)
2 Sets
12-15 Reps
@7
4
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@7
Day 1
1
Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
2
Bicep Curl (Cable)
2 Sets
12-15 Reps
3
Tricep Extension (Dumbbell)
2 Sets
12-15 Reps
4
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
Day 2
1
Pull-Up (Weighted)
1 Set
2 Sets
8-10 Reps
12-15 Reps
25%
50%
2
Wide Grip Pull-Up
2 Sets
6-10 Reps
50%
3
Dip (Assisted)
2 Sets
8-12 Reps
50%
Day 3
1
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
@6.5
2
Single Arm Tricep Extension (Cable)
2 Sets
12-20 Reps
@6.5
3
Wrist Curls
2 Sets
12-16 Reps
@6.5
Day 1
1
Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
2
Bicep Curl (Cable)
2 Sets
12-15 Reps
3
Tricep Extension (Dumbbell)
2 Sets
12-15 Reps
4
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
Day 2
1
Pull-Up (Weighted)
1 Set
2 Sets
8-10 Reps
12-15 Reps
25%
50%
2
Wide Grip Pull-Up
2 Sets
6-10 Reps
50%
3
Dip (Assisted)
2 Sets
8-12 Reps
50%
Day 3
1
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
@6.5
2
Single Arm Tricep Extension (Cable)
2 Sets
12-20 Reps
@6.5
3
Wrist Curls
2 Sets
12-16 Reps
@6.5