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5 day Arm Heavy*
AUDIO TIP
General
Advanced
Machine strength
Plan Details
The 5 day Arm Heavy* routine by mfanguy83 is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Chest & Shoulders
Est. 170 min
19 exercises
Smith Machine Bench Press
4 Sets x 15 Reps
Smith Machine Incline Bench Press
5 Sets x 15 Reps
Machine Fly
4 Sets x 15 Reps
Machine Incline Chest Press
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Cable Lower Chest Raise
4 Sets x 15 Reps
Cable Mid Chest Crossover
4 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Dumbbell Fly
4 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 20 Reps
Dumbbell Press (Close Grip)
4 Sets x 15 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Day 2
Legs & Core
Est. 118 min
15 exercises
Machine Leg Extension
4 Sets x 15 Reps
Abdominal Crunch Machine
4 Sets x 20 Reps
Machine Leg Press
4 Sets x 15 Reps
Rotary Torso
3 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Calf Extension
4 Sets x 20 Reps
Hammer Strength Crunch Machine
3 Sets x 20 Reps
Decline Crunch
4 Sets x 20 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Plank
3 Sets
Smith Machine Squat
3 Sets x 15 Reps
Air Bike
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Day 3
Back & Biceps
Est. 160 min
19 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Machine Seated Row
4 Sets x 15 Reps
Smith Machine Bent-Over Row
4 Sets x 15 Reps
Machine Assisted Pull-Up
4 Sets x 15 Reps
Machine Back Extension
3 Sets x 15 Reps
Machine Lat Pulldown
4 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Dumbbell Bent-Over Row
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 20 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Cable One-Arm Seated Row
3 Sets x 15 Reps
Day 4
Shoulders & Triceps
Est. 122 min
16 exercises
Smith Machine Upright Row
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 15 Reps
Smith Machine Shoulder Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 15 Reps
EZ Bar Tricep Extension
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 20 Reps
Machine Tricep Extension
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Tricep Press Machine
3 Sets x 20 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 15 Reps
Day 5
Legs & Core
Est. 118 min
15 exercises
Machine Leg Extension
4 Sets x 15 Reps
Abdominal Crunch Machine
4 Sets x 20 Reps
Machine Leg Press
4 Sets x 15 Reps
Rotary Torso
3 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Calf Extension
4 Sets x 20 Reps
Hammer Strength Crunch Machine
3 Sets x 20 Reps
Decline Crunch
4 Sets x 20 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Plank
3 Sets
Smith Machine Squat
3 Sets x 15 Reps
Air Bike
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Day 6
Biceps & Triceps
Est. 133 min
16 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 20 Reps
EZ Bar Curl
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
EZ Bar Tricep Extension
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Machine Assisted Dip
3 Sets x 15 Reps
Barbell Tricep Extension
3 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Cable One-Arm Bicep Curl
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Cable Bicep Curl
4 Sets x 15 Reps
Day 7
Full Body
Est. 157 min
20 exercises
Smith Machine Bench Press
3 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 15 Reps
Smith Machine Shoulder Press
3 Sets x 15 Reps
Smith Machine Bent-Over Row
3 Sets x 15 Reps
Smith Machine Upright Row
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 20 Reps
EZ Bar Tricep Extension
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Machine Assisted Pull-Up
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Machine Assisted Dip
4 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Machine Tricep Extension
3 Sets x 20 Reps
