Thais Arm Blaster
Bulking
Intermediate
Machine strength
Plan Details
The Thais Arm Blaster routine by jbowenii is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
BODY IMPROVEMENT
Routine detail
Day 1
Chest/Triceps
6 exercises
Barbell Bench Press
5 Sets x 4 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Push-Up
3 Sets x 20 Reps
Day 2
Legs
6 exercises
Barbell Deadlift
5 Sets x 5 Reps
Smith Machine Bulgarian Split Squat
4 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Day 3
Shoulders
6 exercises
Barbell Military Press
4 Sets x 4 Reps
Barbell Military Press
2 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Upright Row
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Band Lateral Raise
4 Sets x 10 Reps
Day 4
Back
7 exercises
Barbell Bent-Over Row
4 Sets x 4 Reps
Machine Assisted Chin-Up
4 Sets x 10 Reps
Band Reverse Fly
4 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Dumbbell Reverse Fly
4 Sets x 15 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Zottman Curl
2 Sets x 8 Reps
