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Arm focused SIRU
by taban B.
Program Description
bigger arms in 1 month
Program Overview
Level
Novice
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Mar 29, 2024 01:09
Last Edited
May 18, 2024 04:18
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Week 1
1 / 4 Weeks
Day 1
1
Lying Tricep Extension (Barbell)
3 Sets
15 Reps
@8.5
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8.5
4
Incline Curl (Dumbbell)
3 Sets
15 Reps
@8.5
5
Underhand Lat Pulldown
3 Sets
12 Reps
@8
Day 2
1
Lateral Raise (Machine)
3 Sets
15 Reps
@8.5
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@8.5
@9
@9.5
3
Seated Hamstring Curl
3 Sets
15 Reps
@8.5
4
Seated Calf Raise
3 Sets
20 Reps
@8
Day 3
1
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8
2
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
4
Tricep Rope Push Down (Cable)
3 Sets
15-18 Reps
@8.5
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@9.5
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
15-18 Reps
@8.5
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Leg Extension
3 Sets
15 Reps
@8.5
4
Seated Calf Raise
3 Sets
20 Reps
@8
Day 5
1
French Press
2 Sets
1 Set
12 Reps
12 Reps
@8.5
@9
2
Incline Bench Press (Smith Machine)
2 Sets
1 Set
15-18 Reps
12-18 Reps
@8.5
@9
3
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@9
4
Bicep Curl (Cable)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@9
@9.5
5
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@9
6
Upright Row (Barbell)
3 Sets
15-18 Reps
@9
Day 1
1
Lying Tricep Extension (Barbell)
3 Sets
15 Reps
@8.5
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8.5
4
Incline Curl (Dumbbell)
3 Sets
15 Reps
@8.5
5
Underhand Lat Pulldown
3 Sets
12 Reps
@8
Day 2
1
Lateral Raise (Machine)
3 Sets
15 Reps
@8.5
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@8.5
@9
@9.5
3
Seated Hamstring Curl
3 Sets
15 Reps
@8.5
4
Seated Calf Raise
3 Sets
20 Reps
@8
Day 3
1
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8
2
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
4
Tricep Rope Push Down (Cable)
3 Sets
15-18 Reps
@8.5
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@9.5
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
15-18 Reps
@8.5
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Leg Extension
3 Sets
15 Reps
@8.5
4
Seated Calf Raise
3 Sets
20 Reps
@8
Day 5
1
French Press
2 Sets
1 Set
12 Reps
12 Reps
@8.5
@9
2
Incline Bench Press (Smith Machine)
2 Sets
1 Set
15-18 Reps
12-18 Reps
@8.5
@9
3
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@9
4
Bicep Curl (Cable)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@9
@9.5
5
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@9
6
Upright Row (Barbell)
3 Sets
15-18 Reps
@9
Day 1
1
Lying Tricep Extension (Barbell)
3 Sets
15 Reps
@8.5
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8.5
4
Incline Curl (Dumbbell)
3 Sets
15 Reps
@8.5
5
Underhand Lat Pulldown
3 Sets
12 Reps
@8
Day 2
1
Lateral Raise (Machine)
3 Sets
15 Reps
@8.5
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@8.5
@9
@9.5
3
Seated Hamstring Curl
3 Sets
15 Reps
@8.5
4
Seated Calf Raise
3 Sets
20 Reps
@8
Day 3
1
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8
2
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
4
Tricep Rope Push Down (Cable)
3 Sets
15-18 Reps
@8.5
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@9.5
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
15-18 Reps
@8.5
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Leg Extension
3 Sets
15 Reps
@8.5
4
Seated Calf Raise
3 Sets
20 Reps
@8
Day 5
1
French Press
2 Sets
1 Set
12 Reps
12 Reps
@8.5
@9
2
Incline Bench Press (Smith Machine)
2 Sets
1 Set
15-18 Reps
12-18 Reps
@8.5
@9
3
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@9
4
Bicep Curl (Cable)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@9
@9.5
5
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@9
6
Upright Row (Barbell)
3 Sets
15-18 Reps
@9
Day 1
1
Lying Tricep Extension (Barbell)
3 Sets
15 Reps
@8.5
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8.5
4
Incline Curl (Dumbbell)
3 Sets
15 Reps
@8.5
5
Underhand Lat Pulldown
3 Sets
12 Reps
@8
Day 2
1
Lateral Raise (Machine)
3 Sets
15 Reps
@8.5
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@8.5
@9
@9.5
3
Seated Hamstring Curl
3 Sets
15 Reps
@8.5
4
Seated Calf Raise
3 Sets
20 Reps
@8
Day 3
1
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8
2
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
4
Tricep Rope Push Down (Cable)
3 Sets
15-18 Reps
@8.5
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@9.5
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
15-18 Reps
@8.5
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Leg Extension
3 Sets
15 Reps
@8.5
4
Seated Calf Raise
3 Sets
20 Reps
@8
Day 5
1
French Press
2 Sets
1 Set
12 Reps
12 Reps
@8.5
@9
2
Incline Bench Press (Smith Machine)
2 Sets
1 Set
15-18 Reps
12-18 Reps
@8.5
@9
3
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@9
4
Bicep Curl (Cable)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@9
@9.5
5
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@9
6
Upright Row (Barbell)
3 Sets
15-18 Reps
@9