Upper Arms Lower

by theavey06

1 athletes joined

Program Description

Day 1: Chest & Back Day 2: Triceps, Biceps, & Shoulders Day 3: Quads, Glutes, Hamstrings, & Calves

Program Overview

Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
90 minutes
Created
Sep 11, 2025 05:54
Last Edited
Sep 17, 2025 01:38

Muscle Engagement

Front

Back

MuscleSet

Triceps

13.4%

Front Delts

10.4%

Lats

10.1%

Biceps

9.6%

Upper Back

9.6%

Middle Delts

8.2%

Chest

8.2%

Hamstrings

6.6%

Glutes

5.8%

Quadriceps

4.9%

Lower Back

3.3%

Rear Delts

3.3%

Abs

2.5%

Forearms

2.5%

Adductors

1.6%

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WEEK 1

Day 1

1

Incline Bench Press (Barbell)

3

4-8 reps

-

2

Barbell Row

3

6-10 reps

-

3

Dip (Bodyweight)

5

AMRAP

-

4

Chin-Up (Bodyweight)

5

AMRAP

-

Day 2

1

Single Arm Overhead Extension

3

8-12 reps

-

2

Incline Curl (Dumbbell)

3

8-12 reps

-

3

Lateral Raise (Dumbbell)

3

10-20 reps

-

4

Skull Crusher (Dumbbell)

3

8-12 reps

-

5

Preacher Curl (Dumbbell)

3

8-12 reps

-

6

Lu Raise

3

10-20 reps

-

Day 3

1

Squat (Barbell)

3

4-8 reps

-

2

Romanian Deadlift (Barbell)

3

6-10 reps

-

3

Dumbbell Single Leg Deficit Calf Raise

5

10-20 reps

-

Day 3

1

Squat (Barbell)

3 Sets

4-8 Reps

-

2

Romanian Deadlift (Barbell)

3 Sets

6-10 Reps

-

3

Dumbbell Single Leg Deficit Calf Raise

5 Sets

10-20 Reps

-

Day 2

1

Single Arm Overhead Extension

3 Sets

8-12 Reps

-

2

Incline Curl (Dumbbell)

3 Sets

8-12 Reps

-

3

Lateral Raise (Dumbbell)

3 Sets

10-20 Reps

-

4

Skull Crusher (Dumbbell)

3 Sets

8-12 Reps

-

5

Preacher Curl (Dumbbell)

3 Sets

8-12 Reps

-

6

Lu Raise

3 Sets

10-20 Reps

-

Day 1

1

Incline Bench Press (Barbell)

3 Sets

4-8 Reps

-

2

Barbell Row

3 Sets

6-10 Reps

-

3

Dip (Bodyweight)

5 Sets

AMRAP

-

4

Chin-Up (Bodyweight)

5 Sets

AMRAP

-