Heavy Arm Workout (weeks 1-4) L - JEFIT

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Heavy Arm Workout (weeks 1-4) L - JEFIT

Heavy Arm Workout (weeks 1-4) L banner

Heavy Arm Workout (weeks 1-4) L

Bulking

Intermediate

Machine strength

Plan Details

The Heavy Arm Workout (weeks 1-4) L routine by pozomark is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Routine detail

Mon

Tricep, Bicep, Forearm

Est. 72 min

10 exercises

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 7 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

4 Sets x 7 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

4 Sets x 7 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 7 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 7 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 7 Reps

Dumbbell Seated Hammer Curl Demonstration

Dumbbell Seated Hammer Curl

3 Sets x 7 Reps

Barbell Wrist Curl (Palms Up) Demonstration

Barbell Wrist Curl (Palms Up)

3 Sets x 12 Reps

Barbell Wrist Curl (Palms Down) Demonstration

Barbell Wrist Curl (Palms Down)

3 Sets x 12 Reps

Elliptical Training Demonstration

Elliptical Training

1 Set

Tue

Calves, Hams, Quads

Est. 56 min

8 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 12 Reps

Machine Calf Press Demonstration

Machine Calf Press

3 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 10 Reps

Barbell Deep Squat Demonstration

Barbell Deep Squat

4 Sets x 8 Reps

Thu

Chest, Triceps

Est. 68 min

8 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 8 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 10 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

3 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 25 Reps

Cable Rope Tricep Extension (Supine) Demonstration

Cable Rope Tricep Extension (Supine)

3 Sets x 25 Reps

Bench Dip Demonstration

Bench Dip

3 Sets x 25 Reps

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Fri

Shoulders

Est. 47 min

6 exercises

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

3 Sets x 8 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

3 Sets x 12 Reps

Cable Rear Lateral Raise Demonstration

Cable Rear Lateral Raise

3 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 10 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 10 Reps

Elliptical Training Demonstration

Elliptical Training

1 Set

Sat

Back, Biceps

Est. 72 min

8 exercises

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

3 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

5 Sets x 10 Reps

Cable Rope Seated Row Demonstration

Cable Rope Seated Row

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Cable Standing Curl Demonstration

Cable Standing Curl

3 Sets x 25 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

3 Sets x 25 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

3 Sets x 25 Reps

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Any

Warm-up

Est. 17 min

3 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Bodyweight Squat Demonstration

Bodyweight Squat

1 Set x 20 Reps

Push-Up Demonstration

Push-Up

1 Set x 30 Reps