Arm focused program

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 

Reverse Bicep Curl (EZ Bar)

Sam Sulek Curls

Back Extension

Hip Adductor (Machine)

Hip Abductor (Machine)

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