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DA2 (Daily Arms & Abs)
by icycloud
29 athletes joined
Program Description
Simple routine to train arms and abs muscle groups daily with high reps, low weight sets for personal use. Should be used as supplementary program with compound lifts for main muscle groups, while eliminating any redundacies for maximal hypertrophy. Use isomeretrics for the last rep of last sets.
Program Overview
Level
Beginner, Novice
Goal
Muscle & Sculpting
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
30 minutes
Created
Mar 01, 2024 07:17
Last Edited
Jun 18, 2024 03:40
down_app
Week 1
1 / 8 Weeks
Day 7
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 2
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 4
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 5
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 6
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 3
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 1
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 1
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 2
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 3
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 4
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 5
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 6
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 7
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 1
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 2
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 3
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 4
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 5
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 6
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 7
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 1
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 2
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 3
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 4
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 5
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 6
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 7
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 1
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 2
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 3
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 4
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 5
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 6
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 7
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 1
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 2
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 3
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 4
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 5
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 6
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 7
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 1
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 2
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 3
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 4
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 5
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 6
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 7
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 1
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 2
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 3
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 4
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 5
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 6
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
Day 7
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
3
Side Plank
2 Sets
3 mins
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps