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define arms
Cutting
Intermediate
Machine strength
Plan Details
The define arms routine by rajichani is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Mon
shoulders
Est. 39 min
5 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Upright Row
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Tue
chest
Est. 45 min
6 exercises
Push-Up
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Cable Upper Chest Crossover
3 Sets x 12 Reps
Push-Up (Close Hand)
3 Sets x 12 Reps
Wed
legs
Est. 48 min
6 exercises
Barbell Squat
5 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
2 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Thu
biceps
Est. 54 min
7 exercises
Cable Bicep Curl
3 Sets x 16 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 16 Reps
Dumbbell Concentration Curl
3 Sets x 16 Reps
Cable Pulldown Bicep Curl
3 Sets x 16 Reps
Cable One-Arm High Curl
3 Sets x 16 Reps
Cable Dual Overhead Curl
3 Sets x 16 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 12 Reps
Fri
triceps
Est. 31 min
4 exercises
EZ Bar Incline Tricep Extension
3 Sets x 16 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 16 Reps
Cable Tricep Kickback
3 Sets x 16 Reps
Bench Dip
3 Sets x 16 Reps
Sat
back
Est. 45 min
6 exercises
Pull-Up
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
