1 Month Arm Focused Program

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2 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Heavy Arms 9 exercises, 52 mins

Barbell Bench Press (Close Grip)	3x8 reps	rest: 45s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 45s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 45s
Barbell JM Press	3x8 reps	rest: 45s
EZ Bar Decline Close Grip Skull Crusher	3x8 reps	rest: 45s
Leverage Machine Iso Row	3x8 reps	rest: 45s
Dumbbell Incline Curl	3x8 reps	rest: 45s
Dumbbell Hammer Curl (Cross Body)	3x8 reps	rest: 45s
EZ Bar Preacher Curl (Reverse Grip)	3x8 reps	rest: 45s

Heavy Lower Body 5 exercises, 24 mins

Barbell Deadlift	1x5 reps	rest: 45s
Barbell Good Morning	3x6 reps	rest: 45s
	3x8 reps	rest: 45s
Decline Bench Weighted Twist	3x10 reps	rest: 45s
Back Hyperextension	3x10 reps	rest: 45s

High Volume Arms 12 exercises, 1 hr 59 mins

Dumbbell Incline Bench Press	3x15 reps	rest: 90s
Barbell Overhead Tricep Extension	3x15 reps	rest: 90s
Dumbbell Decline Bench Press	3x15 reps	rest: 90s
Dumbbell Tricep Extension (Supine)	3x15 reps	rest: 90s
Cable Tricep Pushdown (Rope)	3x15 reps	rest: 90s
Dumbbell One-Arm Row	3x15 reps	rest: 90s
Barbell Shrug	3x15 reps	rest: 90s
Dumbbell One-Arm Preacher Curl	3x15 reps	rest: 90s
Dumbbell Zottman Curl	3x15 reps	rest: 90s
Cable Rope Hammer Curl	3x15 reps	rest: 90s
Dumbbell Supinated One-Arm Wrist Curl	3x15 reps	rest: 90s
Barbell Wrist Curl (Palms Down)	3x15 reps	rest: 90s

High Volume Lower Body 5 exercises, 38 mins