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Arm focus
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The Arm focus routine by rdernbach is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Modified bro split to include two dedicated arm days.
Routine detail
Day 1
Arms
Est. 0 min
6 exercises
Barbell Spider Curl
4 Sets x 12,11,9,8 Reps
Barbell JM Press
4 Sets x 12,12,11,11 Reps
Dumbbell Lift Curl
4 Sets x 10,10,10,8 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 12,9,8,8 Reps
Cable Bicep Curl
4 Sets x 10,10,10,8 Reps
Cable Incline Tricep Extension
4 Sets x 10,10,9,9 Reps
Day 2
Chest and Shoulders
Est. 0 min
6 exercises
Barbell Incline Bench Press
5 Sets x 12,10,9,8,9 Reps
Barbell Seated Press
4 Sets x 8,8,6,5 Reps
Cable Mid Chest Crossover
4 Sets x 11,10,10,10 Reps
Cable Standing Push Downs
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 12,12,12,10 Reps
Cable crossover lower chest
4 Sets x 12 Reps
Day 3
Legs
Est. 0 min
8 exercises
Kettlebell Goblet Squat
2 Sets x 15 Reps
Barbell Squat
5 Sets x 15,10,9,9,9 Reps
Barbell Calf Raise
4 Sets x 15 Reps
Cable Leg Kickback
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 9 Reps
Dumbbell Romanian Deadlift
4 Sets x 10,10,10,12 Reps
Dumbbell Bulgarian Split Squat
4 Sets x 8,9,10,10 Reps
Machine Leg Curl (Prone)
4 Sets x 8,10,8,8 Reps
Day 4
Arms
Est. 0 min
6 exercises
Cable tricep cross extension
4 Sets x 12,10,10,10 Reps
Bayesian curls
4 Sets x 12,11,10,9 Reps
Incline bench rope push down
4 Sets x 12,11,10,9 Reps
Cable Rope Hammer Curl
4 Sets x 12,12,11,11 Reps
Cable straight bar push down
4 Sets x 12,11,10,10 Reps
Bicep pull down
4 Sets x 12,11,10,10 Reps
Day 5
Back and Shoulders
Est. 0 min
8 exercises
Barbell Bent-Over Row
4 Sets x 12,11,9,9 Reps
Barbell Shrug
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,11,12,10 Reps
Cable One-Arm Lat Pulldown
4 Sets x 11,12,12,12 Reps
High cable rear delt fly
4 Sets x 12,12,10,11 Reps
Cable V Bar Pulldown
4 Sets x 10,9,11,10 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable lat pull in
4 Sets x 12,12,11,10 Reps
