logo
Back and Arms Template
by Chance I.
13 athletes joined
Program Description
Back and arms based on my previous back and shoulders template.
Program Overview
Level
Beginner, Novice
Goal
Powerbuilding, Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
90 minutes
Created
Jan 31, 2024 07:21
Last Edited
May 10, 2024 01:14
down_app
Week 1
1 / 1 Weeks
Day 3
1
Squat (Barbell)
5 Sets
1-3 Reps
@9.5
2
Leg Extension
4 Sets
8-12 Reps
@9.5
Day 5
1
Squat (Barbell)
3 Sets
3-5 Reps
@9.5
2
Leg Extension
2 Sets
8-12 Reps
@9.5
Day 1
1
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
2
Chin-Up (Weighted)
3 Sets
5-8 Reps
@8.5
3
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
@9
4
Bent Over Row (Barbell)
3 Sets
5-8 Reps
@9
5
Upright Row (Barbell)
2 Sets
8-12 Reps
@8
6
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@8.5
7
Underhand Lat Pulldown
2 Sets
8-12 Reps
@8
8
21s (EZ Bar)
1 Set
21 Reps
@9.5
Day 2
1
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
2
Hammer Curl
3 Sets
8-12 Reps
@8
3
Spoto Press
3 Sets
3-5 Reps
@9
4
Larsen Press (Barbell)
3 Sets
5-8 Reps
@9
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
6
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
7
21s (EZ Bar)
1 Set
21 Reps
@9
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
2
Pull-Up (Weighted)
2 Sets
5-8 Reps
@9
3
Good Morning
2 Sets
8-12 Reps
@8
4
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
@9
5
Bent Over Row (Barbell)
4 Sets
5-8 Reps
@9
6
T-Bar Row
2 Sets
8-12 Reps
@8.5
7
Reverse Pec Deck
1 Set
15-20 Reps
@8.5
8
21s (EZ Bar)
1 Set
21 Reps
@9.5
Day 6
1
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
2
Overhead Press (Barbell)
4 Sets
5-8 Reps
@8.5
3
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@8.5
4
Bicep Curl (Cable)
1 Set
15-20 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@9
6
Hammer Curl
2 Sets
8-12 Reps
@8
7
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@8
8
21s (EZ Bar)
1 Set
21 Reps
@9.5