CesarCaceres

Sep 29th 2022

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Bigger Arms

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4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Saturday
Wednesday
ANY
Tuesday

Biceps/Triceps 31 exercises, 1 hr 37 mins

Dumbbell Bicep Curl	1x12 reps	rest: 30s
Dumbbell Concentration Curl	1x12 reps	rest: 30s
V-Up	1x30 reps	rest: 30s
Dumbbell Hammer Curl	1x12 reps	rest: 30s
Plank	1x8 reps	rest: 30s
Dumbbell Incline Hammer Curl	1x12 reps	rest: 30s
Dumbbell Tricep Extension	1x12 reps	rest: 30s
Dumbbell Alternating Bicep Curl	1x12 reps	rest: 30s
Dumbbell Incline Curl	1x12 reps	rest: 30s
Dumbbell Tricep Extension (Supine)	1x12 reps	rest: 30s
	1x8 reps	rest: 30s
Dumbbell Bicep Curl (Supine Wide Grip)	1x12 reps	rest: 30s
Dumbbell One-Arm Tricep Kickback	1x12 reps	rest: 30s
Reverse Crunch	1x30 reps	rest: 30s
Machine Assisted Dip	1x12 reps	rest: 30s
Machine Assisted Pull-Up	1x12 reps	rest: 30s
Weight Plate Reverse Curl	1x12 reps	rest: 30s
Machine Assisted Dip	1x12 reps	rest: 30s
Machine Assisted Pull-Up (Hammer Grip)	1x12 reps	rest: 30s
Dumbbell Alternating Preacher Curl (Hammer)	1x12 reps	rest: 30s
Machine Bicep Curl (Reverse Grip)	1x12 reps	rest: 30s
Machine Hammer Curl	1x12 reps	rest: 30s
Cable Tricep Pushdown (Rope)	1x12 reps	rest: 30s
Cable Bicep Curl	1x12 reps	rest: 30s
Hanging Knee Raise	1x20 reps	rest: 30s
Cable Drag Curl	1x12 reps	rest: 30s
Cable Bicep Curl (Close Grip)	1x12 reps	rest: 30s
Crunch	1x30 reps	rest: 30s
Cable Rope Overhead Tricep Extension	1x12 reps	rest: 30s
Jackknife Sit-Up	1x30 reps	rest: 30s
Janda Sit-Up	1x30 reps	rest: 30s

Abs 12 exercises, 39 mins

Crunch	1x30 reps	rest: 10s
Weight Plate Russian Twist	1x30 reps	rest: 10s
Toe Touches	1x30 reps	rest: 10s
Air Bike	1x30 reps	rest: 10s
Side Bridge	2x8 reps • 30s	rest: 10s
Cross Body Crunch	1x30 reps	rest: 10s
Oblique Crunch	2x30 reps	rest: 10s
Bow Pose	1x8 reps	rest: 10s
V-Up	1x30 reps	rest: 10s
Side Plank	2x30 reps	rest: 10s
Rotational Crunch	1x30 reps	rest: 10s
Plank	1x8 reps	rest: 10s

Full body 39 exercises, 2 hrs 4 mins

Barbell Deadlift	1x8 reps	rest: 30s
Dumbbell Front Raise	1x12 reps	rest: 30s
Dumbbell Upright Row	1x12 reps	rest: 30s
Dumbbell Cuban Press	1x12 reps	rest: 30s
Dumbbell Bent-Over Raise	1x12 reps	rest: 30s
Dumbbell Shoulder Raise	1x12 reps	rest: 30s
Dumbbell Shoulder Abduction	1x12 reps	rest: 30s
Dumbbell Arnold Press	1x12 reps	rest: 30s
Dumbbell Shoulder Shrug	1x12 reps	rest: 30s
Dumbbell Deltoid Raise	1x12 reps	rest: 30s
Dumbbell Alternating Front Raise	1x12 reps	rest: 30s
Dumbbell Alternating Deltoid Raise	1x12 reps	rest: 30s
Dumbbell Alternating Press	1x12 reps	rest: 30s
Dumbbell See Saw Press	1x12 reps	rest: 30s
Dumbbell Bench Press	1x12 reps	rest: 30s
Dumbbell Fly	1x12 reps	rest: 30s
Dumbbell Incline Bench Press	1x12 reps	rest: 30s
Dumbbell Incline Fly	1x12 reps	rest: 30s
Dumbbell Pullover	1x12 reps	rest: 30s
Dumbbell Press (Close Grip)	1x12 reps	rest: 30s
Machine Assisted Pull-Up (Hammer Grip)	2x12 reps	rest: 30s
Machine Assisted Dip	2x12 reps	rest: 30s
Machine Assisted Pull-Up	2x12 reps • 60s	rest: 30s
Cable Lat Pulldown (Wide Grip)	1x12 reps	rest: 30s
Back Stretch	1x8 reps • 120s	rest: 30s
Dumbbell Deadlift	1x12 reps	rest: 30s
Dumbbell One-Arm Row	1x12 reps	rest: 30s
Dumbbell Bent-Over Row	1x12 reps	rest: 30s
Dumbbell Alternating Bicep Curl	1x12 reps	rest: 30s
Dumbbell Alternating Hammer Curl	1x12 reps	rest: 30s
Dumbbell Tricep Extension	1x12 reps	rest: 30s
Seated Hamstring Stretch	1x8 reps	rest: 180s
Cable Deltoid Raise	1x12 reps	rest: 30s
Cable Upright Row	1x12 reps	rest: 30s
Cable Tricep Pushdown (Rope)	1x12 reps	rest: 30s
Cable Rope Deltoid Row	1x12 reps	rest: 30s
Cable Shoulder Extension	2x8 reps	rest: 30s
Cable Standing Row	1x12 reps	rest: 30s
Barbell Deadlift	2x8 reps	rest: 30s

Calisthenics 9 exercises, 38 mins

Push-Up	2x8 reps	rest: 30s
Tricep Push-Up	2x8 reps	rest: 30s
Push-Up (Wide Hand)	2x8 reps	rest: 30s
	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
	2x8 reps	rest: 30s
Plank	3x8 reps	rest: 60s
	2x8 reps	rest: 30s
	2x8 reps	rest: 30s