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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
Week 1
1 / 12 Weeks
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
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
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
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
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
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
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
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
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
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
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
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