6 Weeks To Sick Arms
Bulking
Intermediate
Machine strength
Plan Details
The 6 Weeks To Sick Arms routine by JJ Lee is a 30 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is Jim Stoppani's bodybuilding.com 6 weeks to sick arms program. It is recomended you make a note of the program to help remind you witch sets are negative, rest & pause, drop, super, & gaint sets. The other muscle groups are from Alex Stewarts bodybuilding.com's Mass program. On Mondays weeks 1-5 you have Negatives, rest pause, & drop sets *To perform negatives use a weight that is about 20% more than your one-rep max and have a spotter help you through the positive portion of the rep. You should be able to slowly lower the negative rep for 3-5 seconds. #Perform two rest-pauses on the last set by resting for 15 seconds after reaching muscle failure and continuing the set, then resting another 15 seconds after reaching muscle failure again, then continuing. ^Do two drop sets on the last set by immediately reducing the weight by 20-30% and continuing the set. On Fridays Weeks 3 & 4 are super sets (2 different exercises in a row) On Friday Week 5 is a gaint set ( 4 different exercises in a row)
Routine detail
Mon
Week 4 Triceps/Biceps
Est. 0 min
8 exercises
Barbell Bench Press (Close Grip)
3 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Curl
3 Sets x 5 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Mon
Week 3 Triceps/Biceps
Est. 0 min
10 exercises
Barbell Bench Press (Close Grip)
3 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Seated Tricep Press
4 Sets x 6 Reps
Dumbbell Alternating Incline Curl
5 Sets x 6 Reps
Cable Shoulder Extension
4 Sets x 6 Reps
Barbell Curl
3 Sets x 5 Reps
Barbell Curl
3 Sets x 6 Reps
Barbell Preacher Curl
4 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Mon
Week 5 Triceps/Biceps
Est. 0 min
8 exercises
Barbell Bench Press (Close Grip)
3 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Curl
3 Sets x 5 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Mon
Week 6 Chest/Abs
Est. 0 min
7 exercises
Machine Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 6 Reps
Machine Fly
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 15 Reps
Mon
Week 2 Triceps/Biceps
Est. 0 min
9 exercises
Cable Shoulder Extension
3 Sets x 20 Reps
EZ Bar Tricep Extension
3 Sets x 20 Reps
Dumbbell Seated Tricep Press
3 Sets x 20 Reps
Dumbbell Alternating Incline Curl
3 Sets x 20 Reps
Dumbbell Preacher Curl
3 Sets x 20 Reps
Dumbbell Hammer Curl
3 Sets x 20 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Tue
Week 3 Chest/Shoulders/Traps/Abs
Est. 0 min
13 exercises
Barbell Decline Bench Press
3 Sets x 6 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 12 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Barbell Rear Delt Row
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Frog Sit-Up
3 Sets x 12 Reps
Jackknife Sit-Up
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 12 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Tue
Week 2 Back/Legs/Calves
Est. 0 min
9 exercises
Barbell Incline Bench Pull
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Tue
Week 4 Chest/Shoulders/Traps/Abs
Est. 0 min
16 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Barbell Decline Bench Press
3 Sets x 6 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise (Prone)
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Barbell Side Bend
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Tue
Week 6 Back/Calves
Est. 0 min
6 exercises
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Tue
Week 5 Chest/Shoulders/Traps/Abs
Est. 0 min
13 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Decline Crunch
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Leg Pull-In
3 Sets x 12 Reps
Wed
Week 4 Back/Biceps/Triceps
Est. 0 min
10 exercises
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 10 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 20 Reps
Cable Bicep Curl
3 Sets x 20 Reps
Cable Rope Hammer Curl
3 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 20 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 20 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Wed
Week 3 Back/Biceps/Triceps
Est. 0 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Wed
Week 1,2 & 6 Rest or Cardio
Est. 0 min
1 exercise
Running
1 Set
Wed
Week 5 Back/Biceps/Triceps
Est. 0 min
9 exercises
Cable V Bar Pulldown
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 25 Reps
Dumbbell Alternating Incline Curl
3 Sets x 25 Reps
Dumbbell Hammer Curl
3 Sets x 25 Reps
Cable Shoulder Extension
3 Sets x 25 Reps
Dumbbell Tricep Extension
3 Sets x 25 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Thu
Week 6 Shoulders/Traps/Legs
Est. 0 min
11 exercises
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Thu
Week 2 Biceps/Triceps
Est. 0 min
6 exercises
EZ Bar Close Grip Curl
3 Sets x 25 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 25 Reps
Dip
3 Sets x 25 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 25 Reps
Cable Shoulder Extension
3 Sets x 25 Reps
Thu
Week 1 Back/Abs
Est. 0 min
9 exercises
T Bar Row
5 Sets x 5 Reps
Barbell Incline Bench Pull
5 Sets x 8 Reps
Dumbbell Deadlift
5 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 10 Reps
Assisted Hyperextension
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 15 Reps
Thu
Week 3,4 & 5 Rest or Cardio
Est. 0 min
1 exercise
Running
1 Set
Fri
Week 1 Triceps/Biceps
Est. 0 min
9 exercises
Barbell Bench Press (Close Grip)
3 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 5 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Fri
Week 1 Chest/Shoulders/Traps
Est. 0 min
9 exercises
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 15 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 12 Reps
Machine Fly
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 8 Reps
Fri
Week 2 Chest/Shoulders/Traps/Abs
Est. 0 min
11 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Crunch with Hands Overhead
3 Sets x 15 Reps
Leg Raise
3 Sets x 8 Reps
Fri
Week 6 Triceps/Biceps
Est. 0 min
6 exercises
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Fri
Week 3 Triceps/Biceps
Est. 0 min
4 exercises
EZ Bar Tricep Extension
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Bicep Curl (Supine Close Grip)
4 Sets x 10 Reps
Fri
Week 4 Triceps/Biceps
Est. 0 min
12 exercises
EZ Bar Tricep Extension
3 Sets x 30 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 30 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 30 Reps
Dumbbell Alternating Incline Curl
3 Sets x 30 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 30 Reps
Cable Rope Hammer Curl
3 Sets x 30 Reps
Cable Bicep Curl
3 Sets x 30 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Bicep Curl (Supine Close Grip)
4 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Fri
Week 5 Triceps/Biceps
Est. 0 min
8 exercises
Barbell Bench Press (Close Grip)
3 Sets x 15 Reps
EZ Bar Tricep Extension
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Bench Dip
3 Sets x 15 Reps
Barbell Curl Against an Incline
3 Sets x 15 Reps
Dumbbell Alternating Incline Curl
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Sat
Week 3 Back/Legs/Calves
Est. 0 min
8 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Sat
Week 4 Back/Legs/Calves
Est. 0 min
10 exercises
Pull-Up
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Sat
Week 5 Back/Legs/Calves
Est. 0 min
10 exercises
Pull-Up
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 25 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Sat
Week 1, 2, & 6 Rest or Cardio
Est. 0 min
1 exercise
Running
1 Set
Sun
Rest or Cardio
Est. 0 min
1 exercise
Running
1 Set
