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For bigger arms and shoulders
Bulking
Advanced
Machine strength
Plan Details
The For bigger arms and shoulders routine by MasahiroIshikawa is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Back and Chest Strength
Est. 67 min
8 exercises
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
T Bar Row
4 Sets x 5 Reps
Barbell Incline Bench Press
4 Sets x 5 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Machine Fly
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Tue
Shoulders and Arms 1
Est. 62 min
8 exercises
Barbell Push Press
5 Sets x 5 Reps
Barbell Rear Delt Row
5 Sets x 5 Reps
Dumbbell One-Arm Incline Lateral Raise
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 12 Reps
Wed
Legs Hypertrophy
Est. 58 min
6 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Smith Machine Hack Squat
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 30 Reps
Thu
Back and Chest Hypertrophy
Est. 65 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Machine Fly
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Fri
Shoulders and Arms 2
Est. 74 min
10 exercises
Barbell Curl
4 Sets x 5 Reps
Barbell Tricep Extension (Supine)
4 Sets x 5 Reps
Barbell Upright Row
5 Sets x 5 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Rear Delt Row
4 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Extension
3 Sets x 10 Reps
Sat
Legs Strength
Est. 68 min
5 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Squat
5 Sets x 5 Reps
Smith Machine Hack Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 30 Reps
Any
Abs
Est. 36 min
4 exercises
Crunch
4 Sets x 20 Reps
Leg Raise
4 Sets x 20 Reps
Stability Ball Trunk Rotation
4 Sets x 20 Reps
Barbell Ab Rollout
4 Sets x 20 Reps
