For lagging arms
Bulking
Advanced
Dumbbell
Plan Details
The For lagging arms routine by Veckson is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Arms
Est. 122 min
12 exercises
Dumbbell Incline Curl
4 Sets x 15 Reps
Cable Dual Overhead Curl
4 Sets x 15 Reps
Dumbbell Hammer Curl
4 Sets x 15 Reps
Behind the neck cable curl
4 Sets x 15 Reps
EZ Bar Curl
4 Sets x 15 Reps
EZ Bar Tricep Extension (Close Grip)
4 Sets x 15 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 15 Reps
Tate press
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Machine Seated Tricep Dip
4 Sets x 15 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 20 Reps
Dumbbell Seated One-Arm Wrist Curl
4 Sets x 20 Reps
Tue
Legs & Shoulders
Est. 102 min
11 exercises
Machine Leg Extension
4 Sets x 10 Reps
Barbell 1/2 Squat
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Close stance squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Barbell Wide Grip Lying High Front Raise
4 Sets x 10 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Cuban Press
4 Sets x 10 Reps
Wed
Cardio, Abs & Stretching
Est. 78 min
7 exercises
Rowing
1 Set
full body stretch
1 Set
Weighted crunches
4 Sets x 25 Reps
Crunch
4 Sets x 25 Reps
Vacuum
4 Sets x 25 Reps
Standing rubberband twist
4 Sets x 25 Reps
Twisting crunch
4 Sets x 25 Reps
Thu
Arms
Est. 126 min
12 exercises
EZ Bar Tricep Extension (Close Grip)
4 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 15 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
4 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 15 Reps
Dumbbell Incline Curl
4 Sets x 15 Reps
Cable Dual Overhead Curl
4 Sets x 15 Reps
Dumbbell Hammer Curl
4 Sets x 15 Reps
Behind the neck cable curl
4 Sets x 15 Reps
Dumbbell Concentration Curl
4 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 20 Reps
Wrist Roller
4 Sets x 20 Reps
Fri
Back & Pecs
Est. 85 min
10 exercises
Hexbar Deadlift
4 Sets x 10 Reps
Medium Grip Lat Pull-down
4 Sets x 10 Reps
Cable One-Arm Row
4 Sets x 10 Reps
Cable Rope Lat Pulldown
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Peck Deck
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Barbell Decline Bench Press (Reverse Grip)
4 Sets x 10 Reps
Cable Straight Arm Crossover
4 Sets x 10 Reps
Sat
Cardio, Abs & Stretching
Est. 77 min
7 exercises
Rowing
1 Set
full body stretch
1 Set
Weighted crunches
4 Sets x 25 Reps
Crunch
4 Sets x 25 Reps
Vacuum
4 Sets x 25 Reps
Oblique Crunch
4 Sets x 20 Reps
Standing rubberband twist
4 Sets x 20 Reps
Sun
REST!!
Est. 0 min
0 exercises
This day is empty
