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Muscle Builder: Arm Focus
by JL
5 athletes joined
Program Description
Muscle Builder: Arm Focus *Intermediate This hypertrophy-focused workout plan emphasizes Arm development by strategically increasing weekly set volume while keeping intensity at a moderate level. By progressively adding sets each week, you'll continuously challenge your muscles, promoting ongoing growth and progress. The plan ensures balanced muscle targeting, aiming to enhance both muscle size and strength over time. If you're new to any exercise, select a weight suitable for the prescribed reps and perceived exertion. Start each session with a 5-10 minute warm-up on an elliptical or treadmill. Rest periods between sets range from 1 to 2 minutes, adjusting based on exercise type. It is also recommended to do warm up sets before your working sets, especially with compound movements. Create a custom warm-up template with 3 sets. 30% for 10 reps 50% for 5 reps 100% for 2 reps On rest days, engage in light activity like mild weight training or cardio to facilitate active recovery. Feel free to swap exercises within the same muscle group, maintaining similar complexity (compound or isolation movements). Adjust rep ranges and intensity (perceived exertion) as needed, typically aiming for 8-12 reps for compound exercises and 10-16 reps for isolations. The program includes a Deload week to decrease intensity and volume, allowing for full recovery and injury prevention, supporting long-term strength and muscle gains.
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
60 minutes
Created
Mar 02, 2024 04:14
Last Edited
Jun 17, 2024 10:30
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Week 1
1 / 5 Weeks
Day 2
1
Dip (Bodyweight)
3 Sets
2
Reverse Wrist Curl (Barbell)
3 Sets
3
Lat Pulldown
4 Sets
4
Stiff Leg Deadlift
2 Sets
Day 3
1
Incline Curl (Dumbbell)
3 Sets
2
Tricep Pushdown (Cable)
3 Sets
3
Chest Fly (Machine)
4 Sets
4
Hack Squat
3 Sets
5
Standng Calf Raise (Machine)
3 Sets
Day 1
1
Bicep Curl (Barbell)
3 Sets
2
Machine Preacher Curl
3 Sets
3
Hack Squat
3 Sets
4
Calf Press (Leg Press Machine)
3 Sets
5
Incline Chest Fly (Dumbbell)
4 Sets
Day 4
1
Skull Crushers (Smith Machine)
3 Sets
2
Reverse Bicep Curl (EZ Bar)
3 Sets
3
Hammer Strength Gripper (Machine)
3 Sets
4
Leg Curl
3 Sets
5
Chest Supported Row (Machine)
4 Sets
Day 2
1
Dip (Bodyweight)
4 Sets
2
Reverse Wrist Curl (Barbell)
4 Sets
3
Lat Pulldown
4 Sets
4
Stiff Leg Deadlift
2 Sets
Day 3
1
Incline Curl (Dumbbell)
4 Sets
2
Tricep Pushdown (Cable)
4 Sets
3
Chest Fly (Machine)
4 Sets
4
Hack Squat
3 Sets
5
Standng Calf Raise (Machine)
3 Sets
Day 1
1
Bicep Curl (Barbell)
4 Sets
2
Machine Preacher Curl
4 Sets
3
Hack Squat
3 Sets
4
Calf Press (Leg Press Machine)
3 Sets
5
Incline Chest Fly (Dumbbell)
4 Sets
Day 4
1
Skull Crushers (Smith Machine)
4 Sets
2
Reverse Bicep Curl (EZ Bar)
4 Sets
3
Hammer Strength Gripper (Machine)
4 Sets
4
Leg Curl
3 Sets
5
Chest Supported Row (Machine)
4 Sets
Day 2
1
Dip (Bodyweight)
4 Sets
2
Reverse Wrist Curl (Barbell)
5 Sets
3
Lat Pulldown
4 Sets
4
Stiff Leg Deadlift
2 Sets
Day 3
1
Incline Curl (Dumbbell)
5 Sets
2
Tricep Pushdown (Cable)
5 Sets
3
Chest Fly (Machine)
4 Sets
4
Hack Squat
3 Sets
5
Standng Calf Raise (Machine)
3 Sets
Day 1
1
Bicep Curl (Barbell)
4 Sets
2
Machine Preacher Curl
5 Sets
3
Hack Squat
3 Sets
4
Calf Press (Leg Press Machine)
3 Sets
5
Incline Chest Fly (Dumbbell)
5 Sets
Day 4
1
Skull Crushers (Smith Machine)
4 Sets
2
Reverse Bicep Curl (EZ Bar)
5 Sets
3
Hammer Strength Gripper (Machine)
4 Sets
4
Leg Curl
3 Sets
5
Chest Supported Row (Machine)
5 Sets
Day 1
1
Bicep Curl (Barbell)
5 Sets
2
Machine Preacher Curl
5 Sets
3
Hack Squat
3 Sets
4
Calf Press (Leg Press Machine)
3 Sets
5
Incline Chest Fly (Dumbbell)
5 Sets
Day 2
1
Dip (Bodyweight)
5 Sets
2
Reverse Wrist Curl (Barbell)
5 Sets
3
Lat Pulldown
5 Sets
4
Stiff Leg Deadlift
2 Sets
Day 3
1
Incline Curl (Dumbbell)
6 Sets
2
Tricep Pushdown (Cable)
5 Sets
3
Chest Fly (Machine)
5 Sets
4
Hack Squat
3 Sets
5
Standng Calf Raise (Machine)
3 Sets
Day 4
1
Skull Crushers (Smith Machine)
5 Sets
2
Reverse Bicep Curl (EZ Bar)
5 Sets
3
Hammer Strength Gripper (Machine)
5 Sets
4
Leg Curl
3 Sets
5
Chest Supported Row (Machine)
5 Sets
Day 1
1
Bench Press (Barbell)
4 Sets
2
Hack Squat
4 Sets
3
Calf Press (Leg Press Machine)
3 Sets
4
Tricep Pushdown (Cable)
4 Sets
Day 2
1
Lat Pulldown
4 Sets
2
Leg Extension
3 Sets
3
Bicep Curl (Machine)
5 Sets
Day 3
1
Chest Fly (Machine)
4 Sets
2
Chest Supported Row (Machine)
4 Sets
3
Leg Curl
4 Sets
4
Calf Press (Leg Press Machine)
3 Sets