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Apr 22nd 2023

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Arm-Ageddon - WK - 1

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6 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

This training protocol utilizes various rep ranges, lifting tempos and intensity techniques to blast all of your muscle fibers, manifest a massive pump and shock the system into igniting muscle growth.

Arm-Ageddon - WK - 1 8 exercises, 45 mins

Barbell Curl	2x6 reps	rest: 60s
Dual Cable Triceps Extension	3x8 reps	rest: 60s
Barbell Preacher Curl	2x8 reps	rest: 60s
Barbell Reverse Curl	2x8 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	2x6 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x15 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	2x12 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	2x12 reps	rest: 60s

Arm-Ageddon - Wk 2 7 exercises, 45 mins

Cable Rope Hammer Curl	3x8 reps	rest: 60s
Barbell Reverse Preacher Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Cable Upper Row	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Kettlebell Push Press	3x8 reps	rest: 60s

Arm-Ageddon - Wk 3 8 exercises, 41 mins

Cable Incline Bicep Curl	3x8 reps	rest: 60s
Cable Bicep Curl	2x8 reps	rest: 60s
EZ Bar Curl	2x8 reps	rest: 60s
Cable Dual Overhead Curl	2x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Dumbbell Tricep Kickback	2x8 reps	rest: 60s
EZ Bar Decline Tricep Extension	2x8 reps	rest: 60s
Cable Shoulder Extension	2x8 reps	rest: 60s

Arm-Ageddon - Wk 4 8 exercises, 51 mins

Dumbbell Concentration Curl	2x4 reps	rest: 60s
Barbell Bicep Drag Curl	3x6 reps	rest: 60s
EZ Bar Seated Curl (Close Grip)	2x25 reps	rest: 60s
Cable Reverse Grip Curl	2x25 reps	rest: 60s
Machine Assisted Dip	3x4 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x6 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	2x25 reps	rest: 60s
Barbell Seated Tricep Extension	2x25 reps	rest: 60s

SHOULDERS 7 exercises, 39 mins

Barbell Shoulder Press	4x8 reps	rest: 60s
Dumbbell Seated Arnold Press	1x10 reps	rest: 60s
Dumbbell Seated Arnold Press	1x8 reps	rest: 60s
Dumbbell Seated Arnold Press	1x6 reps	rest: 60s
T Bar Row	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell Rear Delt Row	3x12 reps	rest: 60s

CHEST 7 exercises, 54 mins

Barbell Bench Press	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x12 reps	rest: 60s
Dip	3x15 reps	rest: 60s
Cable Lower Chest Raise	3x8 reps	rest: 60s
Cable Upper Chest Crossover	3x8 reps	rest: 60s
Band Cross-Over	5x15 reps	rest: 60s