Chris' Arm Builder

By Chris Stone

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

61 minutes

Genders

Male

Goals

Bodybuilding (Male)

Build Muscle (Male)

Gain Strength (Male)

Description

A strength program designed to build size in the upper body with a specific focusing on the arms.

Source

myworkouts

Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Machine, Other, Smith Machine

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

61 minutes

Genders

Male

Days per week

3 days

Goals

Bodybuilding (Male)

Build Muscle (Male)

Gain Strength (Male)

Description

A strength program designed to build size in the upper body with a specific focusing on the arms.

Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Machine, Other, Smith Machine

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Chest

Day 2: Back

Day 3: Shoulders

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Next Week

Week 1

Perform Weeks 1-3

Chest

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Exercise	Sets	Reps	Rest
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	5 sets	5 reps	180s
2. Smith Machine Close-Grip Bench Press Smith Machine Close Grip Bench Press by Video Video	3 sets	10 - 12 reps	120s
3. Cable Tricep Extension ▶	3 sets	10 - 12 reps	120s
4. Chest Dips ▶	3 sets	AMAP reps	60s

Back

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Exercise	Sets	Reps	Rest
1. Rack Pull Rack Pulls For Lower Back Strength \| Complete Back Training by Terron Beckham	5 sets	5 reps	180s
2. Barbell Close Grip Bent-over Row BENT OVER ROW - CLOSE GRIP by Aesthetics Trainer	3 sets	10 - 12 reps	120s
3. Cable Biceps Curl ▶	3 sets	10 - 12 reps	120s
4. Preacher Hammer Dumbbell Curl BICEPS - Preacher Hammer Curl - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	AMAP reps	60s

Shoulders

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Exercise	Sets	Reps	Rest
1. Standing Barbell Military Press (AKA Overhead Press) ▶	5 sets	5 reps	180s
2A. Barbell Biceps Curl ▶	3 sets	10 - 12 reps	120s
2B. Seated Dumbbell Overhead Triceps Extension ▶	3 sets	10 - 12 reps	120s
3. Close Grip Push Up ▶	3 sets	AMAP reps	60s

Week 2

Perform Weeks 4-6

Chest

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Exercise	Sets	Reps	Rest
1. Barbell Close Grip Incline Bench Press Close Grip INCLINE Bench Press (tricep exercise) by Total Fitness Bodybuilding	5 sets	5 reps	180s
2. Dumbbell Floor Press ▶	3 sets	6 reps	180s
3. Barbell Lying Triceps Extension (Skullcrusher) Barbell skull crusher- perfect technique! MPT by Travis Pantelic	3 sets	10 - 12 reps	120s
4. Weighted Chest Dip Weighted Dips by Coaching With Clark	3 sets	AMAP reps	60s

Back

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Exercise	Sets	Reps	Rest
1. Close-Grip Front Lat Pulldown ▶	5 sets	5 reps	180s
2. Neutral Grip Chest Supported Dumbbell Row CHEST SUPPORTED ROWS: Neutral vs. Pronated Grip by Joe Anklam	3 sets	6 reps	180s
3. Two-Arm Dumbbell Preacher Curl Two Arm Dumbbell Preacher Curl by My PT Hub	3 sets	10 - 12 reps	120s
4. Alternate Hammer Curl Biceps Exercises - Dumbbell Alternate Hammer Curl by Fitnessyard	3 sets	AMAP reps	60s

Shoulders

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Exercise	Sets	Reps	Rest	Notes
1. Seated Dumbbell Shoulder Press ▶	5 sets	5 reps	180s
2. Barbell Biceps Curl ▶	3 sets	6 reps	180s
3. Cable Tricep Extension ▶	3 sets	10 - 12 reps	120s
4. Close Grip Push Up ▶	3 sets	AMAP reps	60s	Weighted

Chris' Arm Builder

Workout Overview

Week 1

Week 1

Chest

Back

Shoulders

Week 2

Chest

Back

Shoulders

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