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Ripped Arms
AUDIO TIP
Cutting
Advanced
Dumbbell
Plan Details
The Ripped Arms routine by Rmhansard is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Mon
Arms Abs
Est. 44 min
6 exercises
Barbell Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
ez bar preacher curl
3 Sets x 15 Reps
Killers
3 Sets x 7 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Tue
Back/Delts
Est. 64 min
9 exercises
Barbell Shoulder Press
2 Sets x 15 Reps
Barbell Deadlift
2 Sets x 15 Reps
Pendlay Rows
2 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Reverse Fly
3 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Thu
Arms Abs
Est. 74 min
11 exercises
Barbell Curl
3 Sets x 12 Reps
Barbell Curl
3 Sets x 5 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dragon Flag
3 Sets x 8 Reps
stomach vacuum
3 Sets x 8 Reps
Fri
Legs
Est. 55 min
7 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
smith machine reverse lunge
3 Sets x 8 Reps
Smith Machine Calf Press
3 Sets x 20 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Back Hyperextension
3 Sets x 10 Reps
Sat
Chest Abs
Est. 51 min
6 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dip
3 Sets x 15 Reps
ball alt ghd sit up
4 Sets x 15 Reps
Roman leg lift
4 Sets x 15 Reps
Any
Glutes Hams
Est. 61 min
10 exercises
RDL's
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
bb hip thrust
3 Sets x 8 Reps
cable kick back
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Bridge
3 Sets
Glute Kickback (Kneeling)
3 Sets x 8 Reps
