Arms and Abs focus
Cutting
Advanced
Machine strength
Plan Details
The Arms and Abs focus routine by BartHam is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Day 1
Chest Shoulders Triceps Abs
Est. 70 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Decline Crunch
4 Sets x 10 Reps
Leg Raise
4 Sets x 10 Reps
Day 2
Back Biceps abs
Est. 53 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Zottman Curl
4 Sets x 10 Reps
Dumbbell Side Bend
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Day 3
Biceps Triceps and abs
Est. 50 min
6 exercises
Cable Bicep Curl
4 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Air Bike
4 Sets x 10 Reps
Decline Crunch
4 Sets x 10 Reps
Day 4
Legs Biceps and abs
Est. 63 min
7 exercises
Machine Leg Extension
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Decline Crunch
4 Sets x 10 Reps
Day 5
Biceps and Triceps abs
Est. 51 min
6 exercises
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Barbell Seated Tricep Extension
4 Sets x 10 Reps
Dumbbell Side Bend
4 Sets x 10 Reps
Air Bike
4 Sets x 10 Reps
