Big Arms in Six Weeks (week 2)

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Big Arms in Six Weeks (week 2)

Shared By : sfc_pat

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Advanced
Downloads / Views : 8 / 176

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Description

Monday

Chest, Triceps & Biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Incline Bench Press	30 sec	8,10	3
Chest		Reverse-Grip incline bench press	30 sec	8,10	3
Chest		Dumbbell Fly	30 sec	12,15	3
Chest		Dumbbell Decline Fly	30 sec	12,15	3
Triceps		Cable Triceps Pushdown	30 sec	15,20	3
Triceps		Dumbbell Lying Triceps Extension	30 sec	15,20	3
Biceps		Incline Dumbbell Curl	30 sec	15,20	3
Biceps		Dumbbell Preacher Curl	30 sec	15,20	3
Biceps		Hammer Curls	30 sec	15,20	3

Tuesday

Legs & Calves

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Front Squat	30 sec	8,10	3
Upper Legs		Barbell Hack Squat	30 sec	8,10	3
Upper Legs		Leg Extensions	30 sec	8,10	3
Upper Legs		Seated Leg Curl	30 sec	8,10	3
Back		Dumbbell Deadlift	30 sec	8,10	3
Upper Legs		Seated Leg Curl	30 sec	20,25	4
Lower Legs		Calf Press On Leg Press Machine	30 sec	15,20	4

Thursday

Back, Biceps & Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Pullups	30 sec	6,8	3
Back		One-Arm Dumbell Row	30 sec	8,10	3
Back		Wide-Grip Lat Pulldown	30 sec	10,12	3
Back		Cable Seated Row	30 sec	10,12	3
Back		Straight Arm Push Down	30 sec	12,15	3
Biceps		EZ-Bar Curl	30 sec	20,25	3
Biceps		High Cable Curl	30 sec	20,25	3
Biceps		Behind-the-back cable curl	30 sec	20,25	3
Triceps		Dip	30 sec	10,12	3
Triceps		Cable Rope Overhead Triceps Extension	30 sec	20,25	3
Triceps		Triceps Pushdown - Rope	30 sec	20,25	3

Friday

Shoulders, traps & abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Dumbbell Shoulder Press	30 sec	8,10	3
Shoulders		Machine lateral raise	30 sec	12,15	3
Shoulders		Smith Machine Up Right Row	30 sec	12,15	3
Shoulders		Machine rear delt fly	30 sec	12,15	3
Shoulders		Dumbbell Shoulder Shrug	30 sec	10,12	4
Abs		Reverse Crunch	30 sec	100	3
Abs		Crunches	30 sec	100	3

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