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SSS Training (Arms)
Bulking
Advanced
Machine strength
Plan Details
The SSS Training (Arms) routine by faaizuddinahmed is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Arms
Est. 75 min
12 exercises
Barbell Bench Press (Close Grip)
5 Sets x 6 Reps
Barbell Preacher Curl
3 Sets x 6 Reps
EZ Bar Tricep Extension (Close Grip)
5 Sets x 10 Reps
Dumbbell One-Arm Preacher Hammer Curl
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
5 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
1 Set x 12 Reps
Dumbbell Incline Curl
1 Set x 12 Reps
Cable Tricep Pushdown (V-Bar)
1 Set x 12 Reps
Dumbbell Incline Curl
1 Set x 12 Reps
Cable Tricep Pushdown (V-Bar)
1 Set x 12 Reps
Dumbbell Incline Curl
1 Set x 12 Reps
Day 2
Legs
Est. 63 min
15 exercises
Barbell Clean Deadlift
5 Sets x 5 Reps
Barbell Squat
3 Sets x 10 Reps
Hack Squat
2 Sets x 10 Reps
Machine Single-Leg Extension
2 Sets x 8 Reps
Machine Single-Leg Extension
1 Set x 8 Reps
Machine Single-Leg Extension
2 Sets x 8 Reps
Machine Single-Leg Extension
1 Set x 8 Reps
Machine Single-Leg Extension
2 Sets x 8 Reps
Machine Single-Leg Extension
1 Set x 8 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Machine Seated Leg Curl
1 Set x 8 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Machine Seated Leg Curl
1 Set x 8 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Machine Seated Leg Curl
1 Set x 8 Reps
Day 3
Rest
Est. 0 min
0 exercises
This day is empty
Day 4
Back
Est. 55 min
13 exercises
Barbell Bent-Over Row
5 Sets x 5 Reps
T Bar Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
1 Set x 10 Reps
Cable Seated Row
1 Set x 8 Reps
Cable Shoulder Extension
1 Set x 8 Reps
Dumbbell One-Arm Row
1 Set x 10 Reps
Cable Seated Row
1 Set x 8 Reps
Cable Shoulder Extension
1 Set x 8 Reps
Dumbbell One-Arm Row
1 Set x 10 Reps
Cable Seated Row
1 Set x 8 Reps
Cable Shoulder Extension
1 Set x 8 Reps
Day 5
Chest
Est. 59 min
14 exercises
Dumbbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
2 Sets x 6 Reps
Barbell Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
1 Set x 12 Reps
Machine Bench Press
1 Set x 12 Reps
Bench Push-Up
1 Set x 10 Reps
Dumbbell Incline Fly
1 Set x 12 Reps
Machine Bench Press
1 Set x 12 Reps
Bench Push-Up
1 Set x 10 Reps
Dumbbell Incline Fly
1 Set x 12 Reps
Machine Bench Press
1 Set x 12 Reps
Bench Push-Up
1 Set x 10 Reps
Day 6
Arms
Est. 75 min
12 exercises
Barbell Bench Press (Close Grip)
5 Sets x 6 Reps
Barbell Preacher Curl
3 Sets x 6 Reps
EZ Bar Tricep Extension (Close Grip)
5 Sets x 10 Reps
Dumbbell One-Arm Preacher Hammer Curl
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
5 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
1 Set x 12 Reps
Dumbbell Incline Curl
1 Set x 12 Reps
Cable Tricep Pushdown (V-Bar)
1 Set x 12 Reps
Dumbbell Incline Curl
1 Set x 12 Reps
Cable Tricep Pushdown (V-Bar)
1 Set x 12 Reps
Dumbbell Incline Curl
1 Set x 12 Reps
Day 7
Shoulders and Abs
Est. 76 min
20 exercises
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Combo Front/Lateral Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Barbell Upright Row
1 Set x 10 Reps
Machine Deltoid Raise
1 Set x 8 Reps
Barbell Upright Row
1 Set x 10 Reps
Machine Deltoid Raise
1 Set x 8 Reps
Barbell Upright Row
1 Set x 10 Reps
Machine Deltoid Raise
1 Set x 8 Reps
Hanging Knee Raise Rotation
2 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 8 Reps
Air Bike
1 Set x 16 Reps
Weight Plate Russian Twist
1 Set x 16 Reps
Leg Raise
1 Set x 8 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 8 Reps
Air Bike
1 Set x 16 Reps
Weight Plate Russian Twist
1 Set x 16 Reps
Leg Raise
1 Set x 8 Reps
Machine Ab Crunch
2 Sets x 16 Reps
Day 8
Rest
Est. 0 min
0 exercises
This day is empty
