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)
4 Sets x 7 Reps
Dumbbell Seated Tricep Press
4 Sets x 7 Reps
Weighted Tricep Dip
4 Sets x 7 Reps
Dumbbell Seated Bicep Curl
3 Sets x 7 Reps
Barbell Curl
3 Sets x 7 Reps
Barbell Preacher Curl
3 Sets x 7 Reps
Dumbbell Seated Hammer Curl
3 Sets x 7 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
Elliptical Training
1 Set
Tue
Calves, Hams, Quads
Est. 56 min
8 exercises
Elliptical Training
1 Set
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Deep Squat
4 Sets x 8 Reps
Thu
Chest, Triceps
Est. 68 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 25 Reps
Cable Rope Tricep Extension (Supine)
3 Sets x 25 Reps
Bench Dip
3 Sets x 25 Reps
Indoor Cycling
1 Set
Fri
Shoulders
Est. 47 min
6 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 12 Reps
Cable Rear Lateral Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Elliptical Training
1 Set
Sat
Back, Biceps
Est. 72 min
8 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Standing Curl
3 Sets x 25 Reps
Preacher Curl Machine
3 Sets x 25 Reps
Cable Rope Hammer Curl
3 Sets x 25 Reps
Indoor Cycling
1 Set
Any
Warm-up
Est. 17 min
3 exercises
Elliptical Training
1 Set
Bodyweight Squat
1 Set x 20 Reps
Push-Up
1 Set x 30 Reps
