Big Arms Program / V-Shred

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Big Arms Program / V-Shred - JEFIT

Big Arms Program / V-Shred

Bulking

Intermediate

None

Plan Details

The Big Arms Program / V-Shred routine by dannysanchez73 is a 44 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Big Arms Program from V-shed

Routine detail

Day 1

Biceps/Triceps

Est. 0 min

8 exercises

Dumbbell Press (Close Grip)

4 Sets x 8,6,5,4 Reps

EZ Bar Decline Close Grip Skull Crusher

4 Sets x 8,6,5,4 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 8,6,5,4 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 8,6,5,4 Reps

Barbell Curl (Close Grip)

4 Sets x 8,6,5,4 Reps

Dumbbell Concentration Curl

4 Sets x 8,6,5,4 Reps

Dumbbell Seated Hammer Curl

4 Sets x 8,6,5,4 Reps

EZ Bar Curl

4 Sets x 8,6,5,4 Reps

Day 2

Legs

Est. 0 min

5 exercises

Smith Machine Squat

4 Sets x 8,10,12,15 Reps

Dumbbell Walking Lunge

4 Sets x 12 Reps

Machine Leg Curl (Prone)

4 Sets x 20,15,12,10 Reps

Bodyweight Calf Raise

4 Sets x 20 Reps

Cable Pull Through

3 Sets x 8 Reps

Day 3

Shoulders

Est. 0 min

5 exercises

Dumbbell Shoulder Press

4 Sets x 12,12,10,8 Reps

Dumbbell Lateral Raise

4 Sets x 15 Reps

Barbell Upright Row

4 Sets x 15,15,12,10 Reps

Dumbbell Front Raise

4 Sets x 15 Reps

Dumbbell Shoulder Shrug

4 Sets x 8 Reps

Day 4

Biceps/Triceps

Est. 0 min

8 exercises

Dumbbell Press (Close Grip)

4 Sets x 1512108 Reps

EZ Bar Decline Close Grip Skull Crusher

4 Sets x 8,6,5,4 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 8,6,5,4 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 8,6,5,4 Reps

Barbell Curl (Close Grip)

4 Sets x 8,6,5,4 Reps

Dumbbell Concentration Curl

4 Sets x 8,6,5,4 Reps

Dumbbell Seated Hammer Curl

4 Sets x 8,6,5,4 Reps

EZ Bar Curl

4 Sets x 21 Reps

Day 5

Rest

Est. 0 min

0 exercises

This day is empty

Day 6

Chest/Back

Est. 0 min

6 exercises

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Cable Seated Row

4 Sets x 12 Reps

Cable Incline Fly

4 Sets x 20 Reps

Pull-Up

4 Sets x 8 Reps

Dumbbell Bench Press

4 Sets x 8 Reps

Dumbbell Pullover

4 Sets x 10 Reps

Day 7

Rest

Est. 0 min

0 exercises

This day is empty

Day 8

Biceps/Triceps

Est. 0 min

8 exercises

Dumbbell Press (Close Grip)

4 Sets x 1512108 Reps

EZ Bar Decline Close Grip Skull Crusher

4 Sets x 8,6,5,4 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 8,6,5,4 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 8,6,5,4 Reps

Barbell Curl (Close Grip)

4 Sets x 8,6,5,4 Reps

Dumbbell Concentration Curl

4 Sets x 8,6,5,4 Reps

Dumbbell Seated Hammer Curl

4 Sets x 8,6,5,4 Reps

EZ Bar Curl

4 Sets x 21 Reps

Day 9

Legs

Est. 0 min

5 exercises

Smith Machine Squat

4 Sets x 8,10,12,15 Reps

Dumbbell Walking Lunge

4 Sets x 12 Reps

Machine Leg Curl (Prone)

4 Sets x 20,15,12,10 Reps

Bodyweight Calf Raise

4 Sets x 20 Reps

Cable Pull Through

3 Sets x 8 Reps

Day 10

Shoulders

Est. 0 min

5 exercises

Dumbbell Shoulder Press

4 Sets x 12,12,10,8 Reps

Dumbbell Lateral Raise

4 Sets x 15 Reps

Barbell Upright Row

4 Sets x 15,15,12,10 Reps

Dumbbell Front Raise

4 Sets x 15 Reps

Dumbbell Shoulder Shrug

4 Sets x 8 Reps

Day 11

Biceps/Triceps

Est. 0 min

8 exercises

Dumbbell Press (Close Grip)

4 Sets x 8,6,5,4 Reps

EZ Bar Decline Close Grip Skull Crusher

4 Sets x 8,6,5,4 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 8,6,5,4 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 8,6,5,4 Reps

Barbell Curl (Close Grip)

4 Sets x 8,6,5,4 Reps

Dumbbell Concentration Curl

4 Sets x 8,6,5,4 Reps

Dumbbell Seated Hammer Curl

4 Sets x 8,6,5,4 Reps

EZ Bar Curl

4 Sets x 8,6,5,4 Reps

Day 12

Rest

Est. 0 min

0 exercises

This day is empty

Day 13

Chest/Back

Est. 0 min

6 exercises

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Cable Seated Row

4 Sets x 12 Reps

Cable Incline Fly

4 Sets x 20 Reps

Pull-Up

4 Sets x 8 Reps

Dumbbell Bench Press

4 Sets x 8 Reps

Dumbbell Pullover

4 Sets x 10 Reps

Day 14

Rest

Est. 0 min

0 exercises

This day is empty

Day 15

Biceps/Triceps

Est. 0 min

8 exercises

Dumbbell Press (Close Grip)

4 Sets x 8,6,5,4 Reps

EZ Bar Decline Close Grip Skull Crusher

4 Sets x 8,6,5,4 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 8,6,5,4 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 8,6,5,4 Reps

Barbell Curl (Close Grip)

4 Sets x 8,6,5,4 Reps

Dumbbell Concentration Curl

4 Sets x 8,6,5,4 Reps

Dumbbell Seated Hammer Curl

4 Sets x 8,6,5,4 Reps

EZ Bar Curl

4 Sets x 8,6,5,4 Reps

Day 16

Legs

Est. 0 min

5 exercises

Smith Machine Squat

4 Sets x 8,10,12,15 Reps

Dumbbell Walking Lunge

4 Sets x 12 Reps

Machine Leg Curl (Prone)

4 Sets x 20,15,12,10 Reps

Bodyweight Calf Raise

4 Sets x 20 Reps

Cable Pull Through

3 Sets x 8 Reps

Day 17

Shoulders

Est. 0 min

4 exercises

Dumbbell Seated Arnold Press

4 Sets x 15 Reps

Dumbbell Front Raise

4 Sets x 12 Reps

Dumbbell Shoulder Shrug

4 Sets x 15 Reps

Cable Upright Row

4 Sets x 10 Reps

Day 18

Biceps/Triceps (light)

Est. 0 min

8 exercises

Dumbbell Press (Close Grip)

4 Sets x 21 Reps

Barbell Skull Crusher (Reverse Grip)

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 15,12,10,8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 15,12,10,8 Reps

EZ Bar Close Grip Curl

4 Sets x 15,12,10,8 Reps

Dumbbell Concentration Curl

4 Sets x 15,12,10,8 Reps

Dumbbell Seated Hammer Curl

4 Sets x 15,12,10,8 Reps

EZ Bar Curl

4 Sets x 15,12,10,8 Reps

Day 19

Rest

Est. 0 min

0 exercises

This day is empty

Day 20

Chest / Back

Est. 0 min

6 exercises

Dumbbell Bench Press

4 Sets x 8 Reps

Dumbbell Incline Bench Row

4 Sets x 8 Reps

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Cable Shoulder Extension

4 Sets x 8 Reps

Dumbbell Incline Fly

4 Sets x 8 Reps

Cable Seated Row

4 Sets x 8 Reps

Day 21

New workout

Est. 0 min

0 exercises

This day is empty

Day 22

Bicep/Tricep (Heavy)

Est. 0 min

7 exercises

Dumbbell Alternating Incline Curl

4 Sets x 8 Reps

Cable Rope Hammer Curl

4 Sets x 8 Reps

Cable Bicep Curl (Supine)

4 Sets x 8 Reps

EZ Bar Curl

4 Sets x 8 Reps

Cable Tricep Pushdown (V-Bar)

4 Sets x 8 Reps

Cable Rope High Pulley Tricep Extension

4 Sets x 8 Reps

Dumbbell Cross Tricep Extension (Supine)

4 Sets x 8 Reps

Day 23

Legs

Est. 0 min

5 exercises

Smith Machine Front Squat

4 Sets x 8 Reps

Dumbbell Romanian Deadlift

4 Sets x 8 Reps

Machine Leg Extension

4 Sets x 8 Reps

Dumbbell Seated Calf Raise

4 Sets x 8 Reps

Cable Pull Through

4 Sets x 8 Reps

Day 24

Shoulders

Est. 0 min

5 exercises

Dumbbell Seated Arnold Press

4 Sets x 15 Reps

Dumbbell Front Raise

4 Sets x 12 Reps

Dumbbell Shoulder Shrug

4 Sets x 15 Reps

Cable Upright Row

4 Sets x 10 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Day 25

Bicep/Tricep (Light)

Est. 0 min

8 exercises

Dumbbell Alternating Incline Curl

4 Sets x 8 Reps

Cable Rope Hammer Curl

4 Sets x 8 Reps

Cable Bicep Curl (Supine)

4 Sets x 8 Reps

EZ Bar Curl

4 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 8 Reps

Cable Rope High Pulley Tricep Extension

4 Sets x 8 Reps

Dumbbell Cross Tricep Extension (Supine)

4 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 8 Reps

Day 26

New workout

Est. 0 min

0 exercises

This day is empty

Day 27

Chest / Back

Est. 0 min

6 exercises

Dumbbell Bench Press

4 Sets x 8 Reps

Dumbbell Incline Bench Row

4 Sets x 8 Reps

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Cable Shoulder Extension

4 Sets x 8 Reps

Dumbbell Incline Fly

4 Sets x 8 Reps

Cable Seated Row

4 Sets x 8 Reps

Day 28

New workout

Est. 0 min

0 exercises

This day is empty

Day 29

Bicep/Tricep (Light)

Est. 0 min

8 exercises

Dumbbell Alternating Incline Curl

4 Sets x 8 Reps

Cable Rope Hammer Curl

4 Sets x 8 Reps

Cable Bicep Curl (Supine)

4 Sets x 8 Reps

EZ Bar Curl

4 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 8 Reps

Cable Rope High Pulley Tricep Extension

4 Sets x 8 Reps

Dumbbell Cross Tricep Extension (Supine)

4 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 8 Reps

Day 30

Legs

Est. 0 min

5 exercises

Barbell Romanian Deadlift

4 Sets x 8 Reps

Dumbbell Step-Up

4 Sets x 8 Reps

Machine Leg Press (Narrow Stance)

4 Sets x 8 Reps

Bodyweight Calf Raise

4 Sets x 8 Reps

Cable Pull Through

4 Sets x 8 Reps

Day 31

Shoulders

Est. 0 min

4 exercises

Smith Machine Upright Row

4 Sets x 8 Reps

Dumbbell Seated Bent-Over Reverse Fly

4 Sets x 8 Reps

Cable Rope Face Pull

4 Sets x 8 Reps

Dumbbell Lateral Raise

4 Sets x 8 Reps

Day 32

Biceps/Triceps

Est. 0 min

7 exercises

Dumbbell Incline Curl

4 Sets x 8 Reps

Cable Rope Hammer Curl

4 Sets x 8 Reps

Cable Bicep Curl (Supine)

4 Sets x 8 Reps

EZ Bar Curl

4 Sets x 8 Reps

Cable Tricep Pushdown (V-Bar)

4 Sets x 8 Reps

Cable Rope High Pulley Tricep Extension

3 Sets x 8 Reps

Dumbbell Cross Tricep Extension (Supine)

4 Sets x 8 Reps

Day 33

New workout

Est. 0 min

0 exercises

This day is empty

Day 34

Chest / Back

Est. 0 min

6 exercises

Smith Machine Bench Press

4 Sets x 8 Reps

Machine T Bar Reverse Row

4 Sets x 8 Reps

Cable Incline Fly

4 Sets x 8 Reps

Cable Seated Row

4 Sets x 8 Reps

Dumbbell Incline Bench Press (Hammer Grip)

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Day 35

New workout

Est. 0 min

0 exercises

This day is empty

Day 36

Biceps / Triceps (Light)

Est. 0 min

8 exercises

Dumbbell Incline Curl

4 Sets x 8 Reps

Cable Rope Hammer Curl

4 Sets x 8 Reps

Cable Bicep Curl (Supine)

4 Sets x 8 Reps

EZ Bar Curl

4 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 8 Reps

Cable Rope High Pulley Tricep Extension

4 Sets x 8 Reps

Dumbbell Cross Tricep Extension (Supine)

4 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 8 Reps

Day 37

Legs

Est. 0 min

5 exercises

Dumbbell Romanian Deadlift

4 Sets x 8 Reps

Dumbbell Step-Up

4 Sets x 8 Reps

Machine Leg Press (Narrow Stance)

4 Sets x 8 Reps

Bodyweight Calf Raise

4 Sets x 8 Reps

Cable Pull Through

4 Sets x 8 Reps

Day 38

Shoulders

Est. 0 min

4 exercises

Smith Machine Upright Row

4 Sets x 8 Reps

Dumbbell Seated Bent-Over Reverse Fly

4 Sets x 8 Reps

Cable Rope Face Pull

4 Sets x 8 Reps

Dumbbell Lateral Raise

4 Sets x 8 Reps

Day 39

Biceps/Triceps (Light)

Est. 0 min

8 exercises

Dumbbell Incline Curl

4 Sets x 8 Reps

Cable Rope Hammer Curl

4 Sets x 8 Reps

Cable Bicep Curl (Supine)

4 Sets x 8 Reps

EZ Bar Curl

4 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 8 Reps

Cable Rope High Pulley Tricep Extension

4 Sets x 8 Reps

Dumbbell Cross Tricep Extension (Supine)

4 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 8 Reps

Day 40

Chest/Back

Est. 0 min

6 exercises

Smith Machine Bench Press

4 Sets x 8 Reps

Machine T Bar Reverse Row

4 Sets x 8 Reps

Cable Incline Fly

4 Sets x 8 Reps

Cable Seated Row

4 Sets x 8 Reps

Dumbbell Incline Bench Press (Hammer Grip)

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Day 41

New workout

Est. 0 min

0 exercises

This day is empty

Day 42

Friday Fullbody Workout

Est. 0 min

0 exercises

This day is empty

Day 42

Saturday

Est. 0 min

0 exercises

This day is empty

Day 43

Sunday Fullbody Workout

Est. 0 min

0 exercises

This day is empty

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