Arms - 6 Weeks
Bulking
Advanced
Machine strength
Plan Details
The Arms - 6 Weeks routine by DMoney2171 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is a full body routine but focuses on improving your triceps and biceps by working them twice per week. The split actually gives your arms enough time to recover before you hit them again. The other upper body muscles are still being worked, but the sets and reps are reduced slightly because your arms will be worked on your chest, back and shoulder days. Enjoy!
Routine detail
Mon
Triceps/Biceps
Est. 69 min
8 exercises
Smith Machine Bench Press (Close Grip)
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Tricep Kickback
2 Sets x 10 Reps
Barbell Curl
4 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 10 Reps
Thu
Chest
Est. 41 min
5 exercises
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Fri
Back/Biceps
Est. 61 min
7 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Sat
Shoulders/Triceps
Est. 61 min
7 exercises
Smith Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Machine Assisted Dip
4 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Sun
Legs/Calves
Est. 90 min
8 exercises
Smith Machine Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Seated Machine Calf Extension
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Glute Kickback
4 Sets x 12 Reps
