5 Day double arm
Bulking
Advanced
Barbell
Plan Details
The 5 Day double arm routine by mikeyd3 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Due to the small size of the arm muscles, one can go with less rest days between workout days of each. The recommended time between workouts of these muscles is no less than 48 hours. In an effort to continue boosting the bench and breaking through my plateau I will continue the super sets on chest day and Arm day.
Routine detail
Day 1
Chest
Est. 44 min
5 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Day 2
Back and Bis
Est. 59 min
6 exercises
Barbell Curl
4 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl
4 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Day 3
shoulders and Tris
Est. 57 min
6 exercises
Barbell Military Press
5 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Day 4
Legs
Est. 45 min
4 exercises
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Squat
6 Sets x 10 Reps
Day 5
Arms
Est. 47 min
6 exercises
EZ Bar Curl
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Day 6
Rest
Est. 0 min
0 exercises
This day is empty
Day 7
Cardio
Est. 62 min
1 exercise
Boxing
1 Set
