Phat 1 day arm Natural hyper | Workout Programs | Boostcamp App |

Phat 1 day arm Natural hyper

by

1 athletes joined

Program Description

Build muscle while adding a whole separate day

Program Overview

Level

Intermediate

Goal

Bodybuilding

Equipment

Full Gym

Program Length

4 weeks

Time Per Workout

90 minutes

Created

Mar 19, 2024 04:55

Last Edited

May 07, 2024 10:23

down_app

Day 1

1

Bench Press (Barbell)

3 Sets

3-5 Reps

70%

2

Pull-Up (Weighted)

2 Sets

6-10 Reps

3

Chest Supported Row (Machine)

2 Sets

6-10 Reps

4

Dip (Weighted)

2 Sets

6-10 Reps

5

Pendlay Row

3 Sets

3-5 Reps

6

Seated Shoulder Press (Dumbbell)

3 Sets

6-10 Reps

7

Bicep Curl (EZ Bar)

3 Sets

6-10 Reps

8

Skull Crusher

3 Sets

6-10 Reps

9

Sit Up

4 Sets

20 Reps

Day 2

1

Barbell Row

6 Sets

3 Reps

65%

2

T-Bar Row

3 Sets

8-12 Reps

3

Seated Row (Cable)

3 Sets

8-12 Reps

4

Chest Supported Row (Machine)

2 Sets

12-15 Reps

5

Lat Pulldown

2 Sets

15-20 Reps

6

Seated Shoulder Press (Dumbbell)

3 Sets

8-12 Reps

7

Upright Row (Dumbbell)

2 Sets

12-15 Reps

8

Lateral Raise (Dumbbell)

3 Sets

12-20 Reps

9

Plank

3 Sets

1 mins

Day 3

1

Bicep Curl (Cable)

2 Sets

15-20 Reps

2

Single Arm Tricep Extension (Cable)

2 Sets

15-20 Reps

3

JM Press

3 Sets

6-12 Reps

4

Dumbbell Bench Pullover

4 Sets

8-12 Reps

5

Preacher Curl (Barbell)

3 Sets

8-12 Reps

6

Overhead Tricep Extension (Cable)

2 Sets

10-12 Reps

7

Lateral Raise (Cable)

2 Sets

12-20 Reps

8

Windshield Wipers

3 Sets

10 Reps

9

Forearm

3 Sets

10-15 Reps

Day 4

1

Squat (Smith Machine)

2 Sets

3-5 Reps

2

Romanian Deadlift (Barbell)

3 Sets

8-12 Reps

3

Leg Press (45 Degrees)

2 Sets

12-15 Reps

4

Hack Squat

3 Sets

8-12 Reps

5

Leg Extension

3 Sets

15-20 Reps

6

Lying Leg Curl

2 Sets

12-15 Reps

7

Leg Curl

2 Sets

12-15 Reps

8

Standing Calf Raise

3 Sets

2 Sets

10-15 Reps

6-8 Reps

9

Side Crunch (Cable)

3 Sets

15 Reps

Day 5

1

Bench Press (Dumbbell)

6 Sets

3 Reps

2

Incline Bench Press (Dumbbell)

3 Sets

8-12 Reps

3

Incline Bench Press (Barbell)

3 Sets

12-15 Reps

4

Chest Fly (Cable)

2 Sets

15-20 Reps

5

Preacher Curl (Barbell)

3 Sets

8-12 Reps

6

Concentration Curl

2 Sets

12-15 Reps

7

Spider Curl

2 Sets

15-20 Reps

8

Lying Tricep Extension (Barbell)

3 Sets

8-12 Reps

9

Tricep Pushdown (Cable)

2 Sets

12-15 Reps

10

Tricep Kickback

1 Set

15-20 Reps