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TREVORTHOMPSON3
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The Arm Farm
Information
Frequency :
3 days / week
Day Type :
Day of the Week
Type :
General Fitness
Difficulty :
Intermediate
Tags :
Description
Monday
Workout Day #1
Muscle
Exercise Name
Timer
Reps
Sets
Track
Chest
Barbell Bench Press
0 sec
20
3
Chest
Push-Up
60 sec
5
3
Chest
Barbell Bench Press
0 sec
8
5
Biceps
Dumbbell Alternating Seated Curl
120 sec
5
5
Shoulders
Barbell Standing Military Press
90 sec
5
5
Shoulders
Dumbbell Bent Over Reverse Fly
0 sec
15
4
Triceps
EZ Bar Tricep Extension
0 sec
15
4
Biceps
Barbell Curl
90 sec
5
4
Upper Legs
Barbell Squat
60 sec
5
3
Tuesday
Workout Day #2
Muscle
Exercise Name
Timer
Reps
Sets
Track
Abs
Standing Lateral Stretch
0 sec
-
2
Back
Wide Grip Lat Pulldown
30 sec
20
2
Back
Chin-Up
0 sec
3
4
Back
Barbell Good Morning
90 sec
8
4
Back
Dumbbell One-Arm Row
90 sec
8
4
Back
Barbell Bent-Over Row
0 sec
10
3
Back
Barbell Romanian Deadlift
90 sec
10
3
Shoulders
Dumbbell Bent-Over Reverse Fly
0 sec
20
3
Shoulders
Dumbbell Shoulder Shrug
0 sec
20
3
Biceps
Dumbbell Concentration Curl
90 sec
10
3
Wednesday
Workout Day #3
Muscle
Exercise Name
Timer
Reps
Sets
Track
Chest
Push Up
0 sec
5
3
Chest
Barbell Bench Press
0 sec
20
3
Upper Legs
Kettlebell One-Arm Swing
60 sec
12
3
Chest
Barbell Bench Press
0 sec
10
5
Shoulders
Cable Rope Face Pull
120 sec
10
5
Chest
Barbell Incline Bench Press
90 sec
10
3
Upper Legs
Barbell Front Squat
90 sec
5
3
Triceps
Dip
90 sec
10
4
Shoulders
Dumbbell Bent Over Reverse Fly
0 sec
20
3
Biceps
Barbell Curl
0 sec
20
3
Chest
Close Hand Push-up
60 sec
10
3
Friday
Workout Day #4
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Kettlebell One-Arm Swing
0 sec
10
3
Abs
Standing Lateral Stretch
0 sec
-
3
Back
Barbell Bent-Over Row
45 sec
20
3
Back
Barbell Deadlift
0 sec
3
4
Shoulders
Dumbbell Shoulder Shrug
120 sec
15
4
Back
Dumbbell Pullover on Stability Ball
90 sec
5
3
Back
Dumbbell Incline Bench Row
0 sec
12
4
Shoulders
Dumbbell Bent Over Reverse Fly
60 sec
20
4
Triceps
EZ Bar Tricep Extension
0 sec
25
5
Biceps
Barbell Curl
90 sec
25
5