Arms - 6 Weeks

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4 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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!

Monday
Thursday
Friday
Saturday
Sunday

Triceps/Biceps 8 exercises, 1 hr 8 mins

Smith Machine Bench Press (Close Grip)	4x12 reps	rest: 90s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 90s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 90s
Cable Tricep Kickback	2x10 reps	rest: 90s
Barbell Curl	4x12 reps	rest: 90s
Preacher Curl Machine	3x8 reps	rest: 90s
Dumbbell Concentration Curl	3x8 reps	rest: 90s
Dumbbell Hammer Curl	2x10 reps	rest: 90s

Chest 5 exercises, 41 mins

Smith Machine Incline Bench Press	3x8 reps	rest: 90s
Dumbbell Decline Bench Press	3x8 reps	rest: 90s
Dumbbell Bench Press	3x8 reps	rest: 90s
Dumbbell Fly	3x8 reps	rest: 90s
Machine Fly	3x8 reps	rest: 90s

Back/Biceps 7 exercises, 1 hr 1 min

Machine Assisted Pull-Up	3x8 reps	rest: 90s
Smith Machine Bent-Over Row	3x8 reps	rest: 90s
Dumbbell One-Arm Row	3x8 reps	rest: 90s
Back Hyperextension	3x8 reps	rest: 90s
EZ Bar Curl	4x12 reps	rest: 90s
Dumbbell Alternating Seated Curl	3x8 reps	rest: 90s
Cable One-Arm Bicep Curl	3x10 reps	rest: 90s

Shoulders/Triceps 7 exercises, 1 hr 0 min

Smith Machine Shoulder Press	3x8 reps	rest: 90s
Smith Machine Upright Row	3x8 reps	rest: 90s
Dumbbell Bent-Over Reverse Fly	3x8 reps	rest: 90s
Cable One-Arm Lateral Raise	3x8 reps	rest: 90s
Machine Assisted Dip	4x12 reps	rest: 90s
EZ Bar Tricep Extension	3x8 reps	rest: 90s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 90s

Legs/Calves 8 exercises, 1 hr 29 mins

Smith Machine Squat	4x12 reps	rest: 90s
Machine Leg Extension	4x12 reps	rest: 90s
Machine Leg Press	4x12 reps	rest: 90s
Barbell Stiff-Leg Deadlift	4x12 reps	rest: 90s
Machine Seated Leg Curl	4x12 reps	rest: 90s
	4x12 reps	rest: 90s
Calf Press On Leg Press	4x12 reps	rest: 90s
Glute Kickback	4x12 reps	rest: 90s