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Arm-Ageddon - WK - 1
Bulking
Advanced
Machine strength
Plan Details
The Arm-Ageddon - WK - 1 routine by REHOOKED is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This training protocol utilizes various rep ranges, lifting tempos and intensity techniques to blast all of your muscle fibers, manifest a massive pump and shock the system into igniting muscle growth.
Routine detail
Day 1
Arm-Ageddon - Wk 2
Est. 45 min
7 exercises
Cable Rope Hammer Curl
3 Sets x 8 Reps
Barbell Reverse Preacher Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Upper Row
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Kettlebell Push Press
3 Sets x 8 Reps
Day 1
Arm-Ageddon - Wk 3
Est. 42 min
8 exercises
Cable Incline Bicep Curl
3 Sets x 8 Reps
Cable Bicep Curl
2 Sets x 8 Reps
EZ Bar Curl
2 Sets x 8 Reps
Cable Dual Overhead Curl
2 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Tricep Kickback
2 Sets x 8 Reps
EZ Bar Decline Tricep Extension
2 Sets x 8 Reps
Cable Shoulder Extension
2 Sets x 8 Reps
Day 1
Arm-Ageddon - WK - 1
Est. 45 min
8 exercises
Barbell Curl
2 Sets x 6 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Barbell Preacher Curl
2 Sets x 8 Reps
Barbell Reverse Curl
2 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
2 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Dumbbell Seated One-Arm Tricep Extension
2 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 12 Reps
Day 1
Arm-Ageddon - Wk 4
Est. 52 min
8 exercises
Dumbbell Concentration Curl
2 Sets x 4 Reps
Barbell Bicep Drag Curl
3 Sets x 6 Reps
EZ Bar Seated Curl (Close Grip)
2 Sets x 25 Reps
Cable Reverse Grip Curl
2 Sets x 25 Reps
Machine Assisted Dip
3 Sets x 4 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 25 Reps
Barbell Seated Tricep Extension
2 Sets x 25 Reps
Day 2
SHOULDERS
Est. 40 min
7 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
1 Set x 10 Reps
Dumbbell Seated Arnold Press
1 Set x 8 Reps
Dumbbell Seated Arnold Press
1 Set x 6 Reps
T Bar Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Rear Delt Row
3 Sets x 12 Reps
Day 3
CHEST
Est. 55 min
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dip
3 Sets x 15 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Band Cross-Over
5 Sets x 15 Reps
