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Chris' Arm Builder

By Myworkouts

Experience
Intermediate (2-3 years)
Time
39 minutes/day | 3 days/week | 2 weeks
Good for
Build Muscle, Bodybuilding, Gain Strength
Equipment
Barbell, Flat Bench, Smith Machine, Rope Cable Machine, Straight Bar Attachment, Dips (Parallel) Bar, Squat Rack, Hi-Lo Pulley Cable Machine, 2 x Dumbbell, Preacher Curl Bench, 1 x Dumbbell, Bodyweight, Incline Bench, Other, Lat Pulldown Cable Machine, Lat Pulldown Bar
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description


Chest

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1. Barbell Bench Press
5 sets, 5 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises
Smith Machine Close-Grip Bench Press demonstrationPlay Smith Machine Close-Grip Bench Press demonstration
2. Smith Machine Close-Grip Bench Press
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
3. Cable Tricep Extension
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Chest Dips demonstrationPlay Chest Dips demonstration
4. Chest Dips
3 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Back

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Barbell Rack Pull demonstrationPlay Barbell Rack Pull demonstration
1. Barbell Rack Pull
5 sets, 5 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Close Grip Bent-over Row demonstrationPlay Barbell Close Grip Bent-over Row demonstration
2. Barbell Close Grip Bent-over Row
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Cable Biceps Curl demonstrationPlay Cable Biceps Curl demonstration
3. Cable Biceps Curl
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Preacher Hammer Dumbbell Curl demonstrationPlay Preacher Hammer Dumbbell Curl demonstration
4. Preacher Hammer Dumbbell Curl
3 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Shoulders

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Standing Barbell Military Press (AKA Overhead Press)▶
1. Standing Barbell Military Press (AKA Overhead Press)
5 sets, 5 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
2. Barbell Biceps Curl
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Overhead Triceps Extension demonstrationPlay Seated Dumbbell Overhead Triceps Extension demonstration
2. Seated Dumbbell Overhead Triceps Extension
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Close Grip Push Up demonstrationPlay Close Grip Push Up demonstration
3. Close Grip Push Up
3 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: Tue Oct 19 2021 13:43:43 GMT+0000 (Coordinated Universal Time)


Last Updated: Tue Oct 19 2021 13:43:43 GMT+0000 (Coordinated Universal Time)

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