We use cookies to help make Jefit better. By visiting this site, you agree to our cookie policy.

Heavy Arm Workout (weeks 1-4) L

pozomark

Sep 19th 2014

TRY IT OUT

DOWNLOAD

Heavy Arm Workout (weeks 1-4) L

DOWNLOADS/VIEWS: 8/1308

RATING: 0 (FROM 0 JEFIT MEMBERS)

4 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Tricep, Bicep, Forearm 10 exercises, 1 hr 11 mins

	Barbell Bench Press (Close Grip)	4x7 reps	rest: 60s
	Dumbbell Seated Tricep Press	4x7 reps	rest: 60s
	Weighted Tricep Dip	4x7 reps	rest: 60s
	Dumbbell Seated Curl	3x7 reps	rest: 60s
	Barbell Curl	3x7 reps	rest: 60s
	Barbell Preacher Curl	3x7 reps	rest: 60s
	Dumbbell Seated Hammer Curl	3x7 reps	rest: 60s
	Barbell Wrist Curl (Palms Up)	3x12 reps	rest: 0s
	Barbell Wrist Curl (Palms Down)	3x12 reps	rest: 60s
	Elliptical Training	0x0 reps	rest: 10s

Calves, Hams, Quads 8 exercises, 56 mins

	Elliptical Training	0x0 reps	rest: 5s
	Machine Seated Calf Raise	3x12 reps	rest: 60s
	Machine Calf Raise	3x12 reps	rest: 60s
	Machine Calf Press	3x12 reps	rest: 60s
	Machine Leg Curl (Prone)	3x10 reps	rest: 60s
	Machine Leg Extension	3x10 reps	rest: 60s
	Machine Leg Press	3x10 reps	rest: 60s
	Barbell Deep Squat	4x8 reps	rest: 60s

Chest, Triceps 8 exercises, 1 hr 7 mins

	Barbell Bench Press	4x8 reps	rest: 60s
	Barbell Incline Bench Press	3x10 reps	rest: 60s
	Barbell Decline Bench Press	3x10 reps	rest: 60s
	Cable Cross-Over	3x10 reps	rest: 60s
	Cable Shoulder Extension	3x25 reps	rest: 0s
	Cable Rope Tricep Extension (Supine)	3x25 reps	rest: 0s
	Bench Dip	3x25 reps	rest: 120s
	Indoor Cycling	0x0 reps	rest: 10s

Shoulders 6 exercises, 46 mins

	Barbell Shoulder Press	3x8 reps	rest: 60s
	Smith Machine Shrug	3x12 reps	rest: 60s
	Cable Rear Lateral Raise	3x10 reps	rest: 60s
	Dumbbell Lateral Raise	3x10 reps	rest: 60s
	Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s
	Elliptical Training	0x0 reps	rest: 10s

Back, Biceps 8 exercises, 1 hr 12 mins

	Machine Assisted Pull-Up	3x8 reps	rest: 60s
	Dumbbell One-Arm Row	5x10 reps	rest: 60s
	Cable Rope Seated Row	3x10 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
	Cable Standing Curl	3x25 reps	rest: 0s
	Preacher Curl Machine	3x25 reps	rest: 0s
	Cable Rope Hammer Curl	3x25 reps	rest: 120s
	Indoor Cycling	0x0 reps	rest: 10s

Warm-up 3 exercises, 17 mins

	Elliptical Training	0x0 reps	rest: 10s
	Bodyweight Squat	1x20 reps	rest: 0s
	Push-Up	1x30 reps	rest: 0s

Featured Workout plans

Try one of these professionally designed workout plans

Push/Pull Program (4-Days)

Dumbbell Routine (Home or Gym)

Dumbbell Shoulders & Arms 2

Full Body Training Plan (3-days)

Full Body Training (1 muscle group/day)

Machine-Based Strength Program

Upper Body Strength Plan (Barbell/DB only)

Cardio: 20-Minute Session(s)

6x6 Full Body Strength

Barbell Muscle Building Plan

3 Day Dumbbell Split Program 2

Home or Gym Dumbbell Program 2

Bodyweight 8 Routine

Kettlebell Strong 101

Lose Weight & Get Ripped Plan

5x5 Split Full Body Plan

Advanced Dumbbell Full Body

5x5 Strength & Power Routine

28-Day Strong Female Protocol

28-Day Strength & Power Plan

28-Day Get Strong Program

Upper Body Gym Workout

28-Day General Sport Specific Program

28-Day Lose Weight and Get Ripped