1 Month Arm Focused Program
Bulking
Beginner
Dumbbell
Plan Details
The 1 Month Arm Focused Program routine by clayhadden is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Heavy Arms
Est. 53 min
9 exercises
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Barbell JM Press
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 8 Reps
Tue
Heavy Lower Body
Est. 25 min
5 exercises
Barbell Deadlift
1 Set x 5 Reps
Barbell Good Morning
3 Sets x 6 Reps
Reverse Lunge
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Thu
High Volume Arms
Est. 120 min
12 exercises
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Barbell Overhead Tricep Extension
3 Sets x 15 Reps
Dumbbell Decline Bench Press
3 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 15 Reps
Dumbbell Zottman Curl
3 Sets x 15 Reps
Cable Rope Hammer Curl
3 Sets x 15 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 15 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 15 Reps
Fri
High Volume Lower Body
Est. 38 min
5 exercises
Barbell Front Squat
3 Sets x 15 Reps
Barbell Good Morning
3 Sets x 15 Reps
Barbell Reverse Lunge
3 Sets x 15 Reps
Cable Crunch
3 Sets x 15 Reps
Cable Wood Chop
3 Sets x 15 Reps
