Arm focused program

Unleash your upper body potential with this dedicated 7-week arm-focused program! Training every day of the week, you’ll engage in a variety of exercises targeting your biceps, triceps, and shoulders, ensuring balanced growth and strength. With a mix of machines, dumbbells, and cables, you'll master key movements like the Incline Curl and Tricep Pushdown. Perfect for those ready to commit and sculpt their arms, this program guarantees results when you put in the effort. Get ready to flex your way to stronger arms!

Unleash your potential with this 7-week arm-focused program designed for intermediate lifters ready to sculpt and strengthen their upper body. Comprising 49 workouts, this program emphasizes hypertrophy through a variety of exercises targeting the biceps, triceps, and shoulders, using a full gym setup. Each session is structured to maximize muscle engagement and recovery, ensuring you build impressive arm strength and definition while maintaining balance across your upper body. Get ready to elevate your training and achieve the results you've been striving for!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Rest

Lat Pulldown

Incline Bench Press (Dumbbell)

T-Bar Row

Chest Fly (Cable)

Chest and back 

Incline Curl (Dumbbell)

Tricep Extension (Cable)

Preacher Curl (Barbell)

Tricep Pushdown (Cable)

Lateral Raise (Machine)

Arms and side delts

Overhead Press (Barbell)

Rear Delt Fly (Machine)

Standing Calf Raise

Platz Squat

Romanian Deadlift (Barbell)

Leg Extension

Legs

Upright Row (Cable)

Arms and shoulders 

Back Extension

Squat (Smith Machine)

Hip Adductor (Machine)

Hip Abductor (Machine)

Lateral Raise (Cable)

Incline Hammer Curl (Dumbbell)

Wrist Curls

Shoulders and arms

Incline Bench Press (Barbell)

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