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AI S-Tier Hypertrophy Research and Warm-up (For Weak Arms)
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The AI S-Tier Hypertrophy Research and Warm-up (For Weak Arms) routine by crassion is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Day 1: Chest, Front Delts, Triceps
Est. 99 min
17 exercises
Stability Ball Ab Curl
3 Sets x 5,3,1 Reps
Side Plank
6 Sets x 5,3,1,5,3,1 Reps
Bird Dog
3 Sets x 5,3,1 Reps
Arm Circles
2 Sets x 20 Reps
Dumbbell Around the World
1 Set x 15 Reps
Band Reverse Fly
1 Set x 20 Reps
Cable External Rotation
2 Sets x 15 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Machine Fly
2 Sets x 15 Reps
Dumbbell Prone Shoulder Raise (Stability Ball)
2 Sets x 20 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Cable Deltoid Raise
2 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Machine Tricep Extension
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Tue
Day 2: Glute & Lower Body
Est. 81 min
15 exercises
Stability Ball Ab Curl
3 Sets x 5,3,1 Reps
Side Plank
3 Sets x 5,3,1 Reps
Bird Dog
3 Sets x 5,3,1 Reps
Stability Ball Hip Rotation
1 Set x 20 Reps
Abdominal Hip Roll
1 Set x 30 Reps
Front to Back Leg Swings
2 Sets x 15 Reps
Side to Side Leg Swings
2 Sets x 15 Reps
Kettlebell Goblet Squat
1 Set x 1 Rep
Bodyweight Lunge
2 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 24 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 20 Reps
Back Hyperextension
3 Sets x 15,15,13 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Thu
Thu Day 3: Back, Bicep & Rear Delt
Est. 104 min
16 exercises
Stability Ball Ab Curl
3 Sets x 5,3,1 Reps
Side Plank
3 Sets x 5,3,1 Reps
Bird Dog
3 Sets x 5,3,1 Reps
One-Arm Hang
1 Set
Pull-Up
1 Set x 12 Reps
Band Reverse Fly
1 Set x 20 Reps
Cat Cow Stretch
1 Set x 10 Reps
Kneeling Thoracic Mobility
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Incline Bench Row
4 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 15 Reps
Cable Reverse Crossover
3 Sets x 15 Reps
Cable Incline Bicep Curl
4 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Fri
Friday Day 4: Shoulders & Arms
Est. 95 min
16 exercises
Stability Ball Ab Curl
3 Sets x 5,3,1 Reps
Side Plank
3 Sets x 5,3,1 Reps
Bird Dog
3 Sets x 5,3,1 Reps
Dumbbell Around the World
1 Set x 15 Reps
Wrist Circles
1 Set x 30 Reps
Band Reverse Fly
1 Set x 20 Reps
Cable Tricep Pushdown (Rope)
1 Set x 20 Reps
Cable Bicep Curl
1 Set x 20 Reps
Cable Lateral Raise
4 Sets x 15 Reps
Cable Rear Lateral Raise
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 15 Reps
Cable Tricep Kickback
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Dumbbell Preacher Hammer Curl
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 15 Reps
