4 Weeks BIG Arms & LEGS Beginner - MASS
General
Beginner
Machine strength
Plan Details
The 4 Weeks BIG Arms & LEGS Beginner - MASS routine is a 28 day workout plan. It is a beginner level plan to achieve general fitness goals.
This routine is for the people who wants to put MUSCLE MASS and TONE their ARMS and LEGS . In this 4 weeks you will be focusing on Just ARMS and LEGS Diet - Try to eat 1 gm = 1 lb of your bodyweight Low Fat and Carbs only before and after workout
Routine detail
Day 1
Arm Workout 1
Est. 27 min
4 exercises
Cable Shoulder Extension
3 Sets x 20 Reps
Cable Standing Curl
3 Sets x 20 Reps
Weighted Tricep Dip
1 Set x 50 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Day 2
Leg Workout 1
Est. 38 min
6 exercises
Smith Machine Squat
4 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
PULL THROUGH
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Machine Leg Press
1 Set x 1 Rep
Day 3
REST DAY OR CARDIO
Est. 0 min
0 exercises
This day is empty
Day 4
Arm Workout 2
Est. 46 min
6 exercises
Dumbbell Alternating Incline Curl
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
EZ Bar Close Grip Curl
3 Sets x 15 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 15 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Tricep Push-Up
1 Set
Day 5
Leg Workout 2
Est. 40 min
6 exercises
Barbell Sumo Deadlift
4 Sets x 10 Reps
Dumbbell Split Squat
3 Sets x 10 Reps
Bench Hip Thrust
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Barbell Squat
1 Set x 20 Reps
Day 6
REST DAY
Est. 0 min
0 exercises
This day is empty
Day 7
REST DAY / Cardio
Est. 0 min
0 exercises
This day is empty
Day 8
Arm Workout 3
Est. 51 min
6 exercises
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 20 Reps
V-Bar Pushdowns
4 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension (Reverse Grip)
3 Sets x 12 Reps
Day 9
Leg Workout 1
Est. 44 min
6 exercises
Smith Machine Squat
5 Sets x 8 Reps
Dumbbell Walking Lunge
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
PULL THROUGH
4 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 8 Reps
Machine Leg Press
1 Set
Day 10
REST
Est. 0 min
0 exercises
This day is empty
Day 11
Arm Workout 4
Est. 39 min
6 exercises
Incline Skull Crushers
2 Sets
Preacher EZ Bar Curls
2 Sets
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Cable Rope Hammer Curl
3 Sets x 20 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Day 12
Leg Workout 2
Est. 45 min
6 exercises
Barbell Sumo Deadlift
5 Sets x 8 Reps
Dumbbell Split Squat
4 Sets x 8 Reps
Bench Hip Thrust
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Barbell Squat
1 Set x 20 Reps
Day 13
REST
Est. 0 min
0 exercises
This day is empty
Day 14
REST/CARDIO
Est. 0 min
0 exercises
This day is empty
Day 15
Arm Workout 5
Est. 39 min
4 exercises
Barbell Bench Press (Close Grip)
5 Sets x 5 Reps
Chin-Up (Close Grip)
5 Sets
V-Bar Pushdowns
5 Sets x 15 Reps
Dumbbell Seated Bicep Curl
5 Sets x 15 Reps
Day 17
Leg Workout 1
Est. 122 min
6 exercises
Smith Machine Squat
4 Sets x 12 Reps
Dumbbell Walking Lunge
4 Sets x 12 Reps
Machine Leg Curl (Prone)
43 Sets x 12 Reps
PULL THROUGH
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Machine Leg Press
1 Set
Day 18
Rest
Est. 0 min
0 exercises
This day is empty
Day 19
Arm Workout 6
Est. 40 min
4 exercises
Pin Press
5 Sets x 5 Reps
Dumbbell Alternating Incline Curl
3 Sets
Cable Tricep Pushdown (Rope)
5 Sets x 20 Reps
Cable Rope Hammer Curl
5 Sets x 20 Reps
Day 20
Leg Workout 2
Est. 46 min
6 exercises
Barbell Sumo Deadlift
4 Sets x 12 Reps
Dumbbell Split Squat
4 Sets x 12 Reps
Bench Hip Thrust
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Barbell Squat
1 Set x 20 Reps
Day 21
REST
Est. 0 min
0 exercises
This day is empty
Day 22
REST/CARDIO
Est. 0 min
0 exercises
This day is empty
Day 23
Arm Workout 7
Est. 63 min
6 exercises
Barbell Bench Press (Close Grip)
5 Sets x 10 Reps
Chin-Up (Close Grip)
5 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
V-Bar Cable Curls
3 Sets x 20 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 20 Reps
Dumbbell Alternating Incline Curl
4 Sets x 20 Reps
Day 24
Leg Workout 1
Est. 32 min
6 exercises
Smith Machine Squat
2 Sets x 15 Reps
Dumbbell Walking Lunge
2 Sets x 15 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
PULL THROUGH
2 Sets x 15 Reps
Dumbbell Calf Raise
2 Sets x 15 Reps
Machine Leg Press
1 Set
Day 25
REST
Est. 0 min
0 exercises
This day is empty
Day 26
Arm Workout 8
Est. 35 min
6 exercises
Weighted Tricep Dip
1 Set x 25 Reps
EZ Bar Curl
1 Set x 25 Reps
Straight Bar Push-Downs
3 Sets x 15 Reps
Cable Reverse Curl
3 Sets x 15 Reps
Dumbbell Incline Tricep Extension
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Day 27
Leg Workout 2
Est. 33 min
6 exercises
Barbell Sumo Deadlift
2 Sets x 15 Reps
Dumbbell Split Squat
2 Sets x 15 Reps
Bench Hip Thrust
2 Sets x 15 Reps
Machine Leg Extension
2 Sets x 15 Reps
Hanging Leg Raise
2 Sets x 15 Reps
Barbell Squat
1 Set x 20 Reps
Day 29
REST
Est. 0 min
0 exercises
This day is empty
Day 30
REST/CARDIO
Est. 0 min
0 exercises
This day is empty
