Big Arms Program / V-Shred
Bulking
Intermediate
None
Plan Details
The Big Arms Program / V-Shred routine by dannysanchez73 is a 44 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Big Arms Program from V-shed
Routine detail
Day 1
Biceps/Triceps
Est. 0 min
8 exercises
Dumbbell Press (Close Grip)
4 Sets x 8,6,5,4 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 8,6,5,4 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8,6,5,4 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8,6,5,4 Reps
Barbell Curl (Close Grip)
4 Sets x 8,6,5,4 Reps
Dumbbell Concentration Curl
4 Sets x 8,6,5,4 Reps
Dumbbell Seated Hammer Curl
4 Sets x 8,6,5,4 Reps
EZ Bar Curl
4 Sets x 8,6,5,4 Reps
Day 2
Legs
Est. 0 min
5 exercises
Smith Machine Squat
4 Sets x 8,10,12,15 Reps
Dumbbell Walking Lunge
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 20,15,12,10 Reps
Bodyweight Calf Raise
4 Sets x 20 Reps
Cable Pull Through
3 Sets x 8 Reps
Day 3
Shoulders
Est. 0 min
5 exercises
Dumbbell Shoulder Press
4 Sets x 12,12,10,8 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Barbell Upright Row
4 Sets x 15,15,12,10 Reps
Dumbbell Front Raise
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Day 4
Biceps/Triceps
Est. 0 min
8 exercises
Dumbbell Press (Close Grip)
4 Sets x 1512108 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 8,6,5,4 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8,6,5,4 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8,6,5,4 Reps
Barbell Curl (Close Grip)
4 Sets x 8,6,5,4 Reps
Dumbbell Concentration Curl
4 Sets x 8,6,5,4 Reps
Dumbbell Seated Hammer Curl
4 Sets x 8,6,5,4 Reps
EZ Bar Curl
4 Sets x 21 Reps
Day 5
Rest
Est. 0 min
0 exercises
This day is empty
Day 6
Chest/Back
Est. 0 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Incline Fly
4 Sets x 20 Reps
Pull-Up
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
Day 8
Biceps/Triceps
Est. 0 min
8 exercises
Dumbbell Press (Close Grip)
4 Sets x 1512108 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 8,6,5,4 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8,6,5,4 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8,6,5,4 Reps
Barbell Curl (Close Grip)
4 Sets x 8,6,5,4 Reps
Dumbbell Concentration Curl
4 Sets x 8,6,5,4 Reps
Dumbbell Seated Hammer Curl
4 Sets x 8,6,5,4 Reps
EZ Bar Curl
4 Sets x 21 Reps
Day 9
Legs
Est. 0 min
5 exercises
Smith Machine Squat
4 Sets x 8,10,12,15 Reps
Dumbbell Walking Lunge
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 20,15,12,10 Reps
Bodyweight Calf Raise
4 Sets x 20 Reps
Cable Pull Through
3 Sets x 8 Reps
Day 10
Shoulders
Est. 0 min
5 exercises
Dumbbell Shoulder Press
4 Sets x 12,12,10,8 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Barbell Upright Row
4 Sets x 15,15,12,10 Reps
Dumbbell Front Raise
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Day 11
Biceps/Triceps
Est. 0 min
8 exercises
Dumbbell Press (Close Grip)
4 Sets x 8,6,5,4 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 8,6,5,4 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8,6,5,4 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8,6,5,4 Reps
Barbell Curl (Close Grip)
4 Sets x 8,6,5,4 Reps
Dumbbell Concentration Curl
4 Sets x 8,6,5,4 Reps
Dumbbell Seated Hammer Curl
4 Sets x 8,6,5,4 Reps
EZ Bar Curl
4 Sets x 8,6,5,4 Reps
Day 12
Rest
Est. 0 min
0 exercises
This day is empty
Day 13
Chest/Back
Est. 0 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Incline Fly
4 Sets x 20 Reps
Pull-Up
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Day 14
Rest
Est. 0 min
0 exercises
This day is empty
Day 15
Biceps/Triceps
Est. 0 min
8 exercises
Dumbbell Press (Close Grip)
4 Sets x 8,6,5,4 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 8,6,5,4 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8,6,5,4 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8,6,5,4 Reps
Barbell Curl (Close Grip)
4 Sets x 8,6,5,4 Reps
Dumbbell Concentration Curl
4 Sets x 8,6,5,4 Reps
Dumbbell Seated Hammer Curl
4 Sets x 8,6,5,4 Reps
EZ Bar Curl
4 Sets x 8,6,5,4 Reps
Day 16
Legs
Est. 0 min
5 exercises
Smith Machine Squat
4 Sets x 8,10,12,15 Reps
Dumbbell Walking Lunge
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 20,15,12,10 Reps
Bodyweight Calf Raise
4 Sets x 20 Reps
Cable Pull Through
3 Sets x 8 Reps
Day 17
Shoulders
Est. 0 min
4 exercises
Dumbbell Seated Arnold Press
4 Sets x 15 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Cable Upright Row
4 Sets x 10 Reps
Day 18
Biceps/Triceps (light)
Est. 0 min
8 exercises
Dumbbell Press (Close Grip)
4 Sets x 21 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15,12,10,8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 15,12,10,8 Reps
EZ Bar Close Grip Curl
4 Sets x 15,12,10,8 Reps
Dumbbell Concentration Curl
4 Sets x 15,12,10,8 Reps
Dumbbell Seated Hammer Curl
4 Sets x 15,12,10,8 Reps
EZ Bar Curl
4 Sets x 15,12,10,8 Reps
Day 19
Rest
Est. 0 min
0 exercises
This day is empty
Day 20
Chest / Back
Est. 0 min
6 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Row
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Day 21
New workout
Est. 0 min
0 exercises
This day is empty
Day 22
Bicep/Tricep (Heavy)
Est. 0 min
7 exercises
Dumbbell Alternating Incline Curl
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Cable Bicep Curl (Supine)
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 8 Reps
Dumbbell Cross Tricep Extension (Supine)
4 Sets x 8 Reps
Day 23
Legs
Est. 0 min
5 exercises
Smith Machine Front Squat
4 Sets x 8 Reps
Dumbbell Romanian Deadlift
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Dumbbell Seated Calf Raise
4 Sets x 8 Reps
Cable Pull Through
4 Sets x 8 Reps
Day 24
Shoulders
Est. 0 min
5 exercises
Dumbbell Seated Arnold Press
4 Sets x 15 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Cable Upright Row
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 25
Bicep/Tricep (Light)
Est. 0 min
8 exercises
Dumbbell Alternating Incline Curl
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Cable Bicep Curl (Supine)
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 8 Reps
Dumbbell Cross Tricep Extension (Supine)
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Day 26
New workout
Est. 0 min
0 exercises
This day is empty
Day 27
Chest / Back
Est. 0 min
6 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Row
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Day 28
New workout
Est. 0 min
0 exercises
This day is empty
Day 29
Bicep/Tricep (Light)
Est. 0 min
8 exercises
Dumbbell Alternating Incline Curl
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Cable Bicep Curl (Supine)
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 8 Reps
Dumbbell Cross Tricep Extension (Supine)
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Day 30
Legs
Est. 0 min
5 exercises
Barbell Romanian Deadlift
4 Sets x 8 Reps
Dumbbell Step-Up
4 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 8 Reps
Bodyweight Calf Raise
4 Sets x 8 Reps
Cable Pull Through
4 Sets x 8 Reps
Day 31
Shoulders
Est. 0 min
4 exercises
Smith Machine Upright Row
4 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Day 32
Biceps/Triceps
Est. 0 min
7 exercises
Dumbbell Incline Curl
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Cable Bicep Curl (Supine)
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Dumbbell Cross Tricep Extension (Supine)
4 Sets x 8 Reps
Day 33
New workout
Est. 0 min
0 exercises
This day is empty
Day 34
Chest / Back
Est. 0 min
6 exercises
Smith Machine Bench Press
4 Sets x 8 Reps
Machine Reverse T Bar Row
4 Sets x 8 Reps
Cable Incline Fly
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Day 35
New workout
Est. 0 min
0 exercises
This day is empty
Day 36
Biceps / Triceps (Light)
Est. 0 min
8 exercises
Dumbbell Incline Curl
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Cable Bicep Curl (Supine)
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 8 Reps
Dumbbell Cross Tricep Extension (Supine)
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Day 37
Legs
Est. 0 min
5 exercises
Dumbbell Romanian Deadlift
4 Sets x 8 Reps
Dumbbell Step-Up
4 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 8 Reps
Bodyweight Calf Raise
4 Sets x 8 Reps
Cable Pull Through
4 Sets x 8 Reps
Day 38
Shoulders
Est. 0 min
4 exercises
Smith Machine Upright Row
4 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Day 39
Biceps/Triceps (Light)
Est. 0 min
8 exercises
Dumbbell Incline Curl
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Cable Bicep Curl (Supine)
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 8 Reps
Dumbbell Cross Tricep Extension (Supine)
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Day 40
Chest/Back
Est. 0 min
6 exercises
Smith Machine Bench Press
4 Sets x 8 Reps
Machine Reverse T Bar Row
4 Sets x 8 Reps
Cable Incline Fly
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Day 41
New workout
Est. 0 min
0 exercises
This day is empty
Day 42
Friday Fullbody Workout
Est. 0 min
0 exercises
This day is empty
Day 42
Saturday
Est. 0 min
0 exercises
This day is empty
Day 43
Sunday Fullbody Workout
Est. 0 min
0 exercises
This day is empty
