PPL-Arms Focused | Workout Programs | Boostcamp App |

PPL-Arms Focused

by prajwal1998

1 athletes joined

5.0

(1 rating)

Program Description

For people with weaker arms who want to build a jacked physique while increasing strength

Program Overview

Level

Intermediate

Goal

Bodybuilding, Muscle & Sculpting, Powerbuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

120 minutes

Created

Apr 12, 2024 07:25

Last Edited

Jun 03, 2024 01:02

down_app

Day 1

1

Clean Deadlift

4 Sets

6-10 Reps

2

T-Bar Row

3 Sets

6-10 Reps

3A

Lat Pulldown

3 Sets

10-15 Reps

3B

Upright Row (Barbell)

3 Sets

10-15 Reps

4A

Bicep Curl (EZ Bar)

3 Sets

8-12 Reps

4B

Farmer's Walk (Weighted)

3 Sets

30 Reps

Day 2

1A

Bench Press (Dumbbell)

3 Sets

6-10 Reps

1B

Rear Delt Row

3 Sets

10-15 Reps

2A

AD Press

4 Sets

8-12 Reps

2B

Hammer Curl

4 Sets

8-12 Reps

3A

Lateral Raise (Cable)

4 Sets

10-15 Reps

3B

Katana Extension

4 Sets

8-12 Reps

4

Chest Fly (Cable)

4 Sets

6-10 Reps

Day 3

1

Squat (Barbell)

3 Sets

6-10 Reps

2A

Leg Curl

3 Sets

8-12 Reps

2B

Tibialis Raises

3 Sets

10-15 Reps

3A

Leg Extension

3 Sets

10-15 Reps

3B

Standing Calf Raise

3 Sets

15-20 Reps

Day 4

1A

Pull-Up (Weighted)

3 Sets

3-5 Reps

1B

Face Pull

3 Sets

10-15 Reps

2A

Kroc Row

4 Sets

6-12 Reps

2B

Rope-Wrist Curls

4 Sets

10-15 Reps

3A

Shrug (Barbell)

3 Sets

6-10 Reps

3B

Incline Curl (Dumbbell)

3 Sets

6-12 Reps

Day 5

1

Incline Bench Press (Dumbbell)

3 Sets

8-12 Reps

2

Chest Press (Machine)

3 Sets

6-10 Reps

3A

Skull Crusher

4 Sets

8-12 Reps

3B

Hangman Curls

4 Sets

6-10 Reps

Day 6

1A

Romanian Deadlift (Barbell)

2 Sets

6-12 Reps

1B

Rear Delt Row

2 Sets

8-12 Reps

2A

Leg Press

3 Sets

8-12 Reps

2B

Standing Calf Raise

3 Sets

10-15 Reps

3

Glute-Ham Raise

3 Sets

10-15 Reps

4

Dead Hang

3 Sets

1 mins