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Total Arm Concentration- Week 2


Shared By : Doceroc

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 3 / 124

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Description

Total body routine, but focus is on the entire arm; Biceps, Triceps and Forearms.n12 Week ProgramnWEEK 2,4,6,8,10,12
 
Monday Biceps & Triceps Calves
Muscle Exercise Name Timer Reps Sets Track

Biceps

 Incline Dumbbell Curl 40 sec 12 4 Progress Chart

Biceps

 One Arm Dumbbell Preacher Curl 40 sec 12 4 Progress Chart

Triceps

 Barbell Lying Triceps Extension 40 sec 12 4 Progress Chart

Triceps

 Cable Triceps Pushdown 40 sec 12 4 Progress Chart

Lower Legs

 Standing Calf Raises 60 sec 8 3 Progress Chart
Tuesday Chest
Muscle Exercise Name Timer Reps Sets Track

Chest

 Barbell Bench Press 60 sec 8 4 Progress Chart

Chest

 Dumbbell Incline Bench Press 60 sec 8 3 Progress Chart

Chest

 Dumbbell Incline Fly 60 sec 8 3 Progress Chart

Chest

 Cable Cross Over 60 sec 8 3 Progress Chart

Chest

 Machine Fly 40 sec 8 7 Progress Chart
Wednesday Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Leg Press 60 sec 8 3 Progress Chart

Upper Legs

 Lying Leg Curls 60 sec 8 3 Progress Chart

Upper Legs

 Lying Machine Squat 60 sec 8 3 Progress Chart

Upper Legs

 Leg Extensions 30 sec 8 7 Progress Chart

Lower Legs

 Calf Press On Leg Press Machine 60 sec 8 3 Progress Chart

Lower Legs

 Standing Calf Raises 30 sec 15 7 Progress Chart
Thursday Shoulders
Muscle Exercise Name Timer Reps Sets Track

Shoulders

 Smith Machine Overhead Shoulder Press 60 sec 8 3 Progress Chart

Shoulders

 Dumbbell Lateral Raise 60 sec 8 3 Progress Chart

Shoulders

 Cable Front Raise 60 sec 8 3 Progress Chart

Shoulders

 Dumbbell Arnold Press 60 sec 8 3 Progress Chart

Shoulders

 Cable Shrug 60 sec 8 3 Progress Chart

Shoulders

 Dumbbell Lying Rear Lateral Raise 60 sec 8 7 Progress Chart
Friday Biceps, Forearms & Triceps POWER DAY
Muscle Exercise Name Timer Reps Sets Track

Biceps

 Barbell Curl 120 sec 6 3 Progress Chart

Biceps

 Hammer Curls 120 sec 6 3 Progress Chart

Forearms

 Cable Wrist Curl 120 sec 6 3 Progress Chart

Triceps

 Dip 120 sec 6 3 Progress Chart

Triceps

 Barbell Close Grip Bench Press 120 sec 6 3 Progress Chart
Saturday Back
Muscle Exercise Name Timer Reps Sets Track

Back

 Close-Grip Front Lat Pulldown 60 sec 8 3 Progress Chart

Back

 One-Arm Dumbell Row 60 sec 8 3 Progress Chart

Back

 Machine Seated Row 60 sec 8 3 Progress Chart

Back

 Full Range Of Motion Lat Pulldown 60 sec 8 3 Progress Chart

Back

 Straight Arm Push Down 60 sec 8 3 Progress Chart

Back

 Bent Arm Barbell Pullover 40 sec 8 7 Progress Chart
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