Alien Arm Farm

**Alien Arm Farm** is a dynamic 4-week bodybuilding program designed to sculpt and strengthen your arms and shoulders through a rigorous 20-day training schedule. Each session focuses on targeted exercises like dumbbell curls, skull crushers, and lateral raises, ensuring you build muscle while enhancing your overall upper body strength. Perfect for intermediate lifters, this program requires minimal equipment, making it ideal for your garage gym setup. Get ready to transform your arms and achieve your fitness goals with confidence!

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Week 1

Week 2

Week 3

Week 4

Seated Overhead Press (Dumbbell)

Skull Crusher

Bicep Curl (EZ Bar)

Reverse Wrist Curl (Dumbbell)

Front Squat (Barbell)

Romanian Deadlift (Barbell)

Incline Bench Press (Dumbbell)

Chest Supported Row (Dumbbell)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Incline Curl (Dumbbell)

Wrist Curls

Lat Pulldown

Chest Fly (Cable)

Walking Lunge

Good Morning

Lying Side Lateral Raise

Tricep Pushdown (Cable)

Bicep Curl (Cable)

Hammer Curl

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