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Full Body Arms Focus
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General
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Plan Details
The Full Body Arms Focus routine by Billy_Havoc is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Full body training with arm growth priority • low to moderate core strain • machine/ cable emphasis where needed.
Routine detail
Day 1
Push + Arms
Est. 0 min
7 exercises
Machine Inner Chest Press
4 Sets x 10 Reps
Cable Incline Press
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 15,15,15,12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20,20,15 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Day 2
Pull + Arms
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Seated Row
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Day 3
Legs (Low Core Strain)
Est. 0 min
5 exercises
Machine Leg Press
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Hip Extension (Standing)
3 Sets x 15 Reps
Day 4
Arms + Isolation Push
Est. 0 min
8 exercises
Cable Lateral Raise
3 Sets x 15 Reps
Machine Fly
3 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 10,10,10,12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Overhead DB Tricep Extension
3 Sets x 12 Reps
Cable Bicep Curl
2 Sets x 21 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 20 Reps
Day 5
Back + Arms +Finisher
Est. 0 min
7 exercises
Leverage Machine Iso Row
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Zottman Curl
3 Sets x 10 Reps
Cable Crossbody Triceps Extensions
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Machine Seated Tricep Dip
3 Sets x 15 Reps
