Muscle Builder: Arm Focus

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Dip (Bodyweight)

Reverse Wrist Curl (Barbell)

Lat Pulldown

Stiff Leg Deadlift

Incline Curl (Dumbbell)

Tricep Pushdown (Cable)

Chest Fly (Machine)

Hack Squat

Standng Calf Raise (Machine)

Bicep Curl (Barbell)

Machine Preacher Curl

Calf Press (Leg Press Machine)

Incline Chest Fly (Dumbbell)

Skull Crushers (Smith Machine)

Reverse Bicep Curl (EZ Bar)

Hammer Strength Gripper (Machine)

Leg Curl

Chest Supported Row (Machine)

Bench Press (Barbell)

Leg Extension

Bicep Curl (Machine)

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