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Six Weeks To Sick Arms Week 1
Bulking
Beginner
Pullup bar
Plan Details
The Six Weeks To Sick Arms Week 1 routine by Gpenny1986 is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest, Triceps, Biceps
Est. 74 min
12 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Reverse Bench Press (Wide Grip)
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 12 Reps
Barbell Close Grip Bench Press (Negative Reps)
3 Sets x 5 Reps
Barbell Close Grip Bench Press (Rest Pause)
3 Sets x 8 Reps
Dumbbell Seated Overhead Triceps Extension (Drop Sets)
3 Sets x 8 Reps
Triceps Pressdown (Drop Sets)
3 Sets x 8 Reps
Barbell Curl (Negative Reps)
3 Sets x 5 Reps
Barbell Curl (Rest Pause)
3 Sets x 8 Reps
Dumbbell Incline Curl (Drop Sets)
3 Sets x 8 Reps
EZ-Bar Preacher Curl (Drop Sets)
3 Sets x 8 Reps
Wed
Back, Abs
Est. 64 min
7 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Seated Cable Row
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 100 Reps
Standing Cable Crunch
3 Sets x 12 Reps
Fri
Shoulders, Traps, Calves
Est. 57 min
7 exercises
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Bent Over Lateral Raise
3 Sets x 12 Reps
Barbell Shrug
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
