PURE BODYBUILDING PROGRAM PPL ARMS PHASE 1 block 1

This is the Block 1 (5 weeks long) of the PURE BODYBUILDING PROGRAM PHASE 1.

Week 6 has the 2nd Arms and Shoulder day for each week.

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Week 1

Week 2

Week 3

Week 4

Week 5

Rear Delt Fly (Machine)

Chin-Up (Weighted)

Cross-Body Lat Pull-Around

T-Bar Row + Kelso Shrug

Snatch-Grip RDL 

Shrug (Dumbbell)

Hammer Preacher Curl

Straight-Bar Lat Prayer

Lying Paused Rope Face Pull

PULL#1 Lats 

Behind The Back Lateral Raise (Cable)

Low Incline Smith Machine Press

Pec Deck (W/ Integrated Partials)

Overhead Cable Triceps Extension (Bar)

Triceps Pressdown (Bar)

Abs Crunch (Machine)

Dead Hang

Push #1 

Seated Leg Curl

 Machine Hip Adduction

Hack Squat

Leg Extension

Calf Raise (Leg Press)

Legs #1 

Seated Military Press (Smith Machine)

Bayesian Curl

EZ-Bar Skull Crusher

Bottom-2/3 Constant Tension Preacher Curl

Cable Triceps Kickback

Roman Chair Leg Raise

Heavy Preacher Curls Machine 

Hammer Curl (Cable)

Arms & shoulders #1

Pull-Up (Weighted)

Super-ROM Overhand Cable Row

Cable Reverse Fly

Lean-Back Lat Pulldown,Drop Sets 

Arms-Extended 45° Hyperextension

Inverse DB Zottman Curl

Cable Paused Shrug-In

Pull #2 Mid Back Focused 

Shoulder Press (Machine)

Cross-Body Cable Y-Raise

Paused Assisted Dip

Low-To-High Cable Crossover

Katana Triceps Extension

Ab Wheel Rollout

push #2 Shoulders

Lying Leg Curl

Leg Press (45 Degrees)

Smith Machine Lunge

Sissy Squat

Standing Calf Raise

Legs #2 

Cable Skull Crusher

Bicep Curl (Cable)

Triceps Diverging Pressdown (Long Rope Or 2 Ropes)

Incline DB Stretch-Curl

Cable Crunch

Arms & shoulders #2

JM Press (Smith Machine)

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