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Chris' Arm Builder

By Chris Stone

Experience
Intermediate (2-3 years)
Time
61 minutes/day | 3 days/week | 2 weeks
Good for
Bodybuilding, Build Muscle, Gain Strength
Equipment
Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Machine, Other, Smith Machine
Statistics
Average Cardio Intensity
20%
Average Exertion
60%
Description

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

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Workout Overview

Week 1

Day 1: Chest

Day 2: Back

Day 3: Shoulders

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest


Chest

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1. Barbell Bench Press
5 sets, 5 reps, (rest 180s)
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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)
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Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
3. Cable Tricep Extension
3 sets, 10 - 12 reps, (rest 120s)
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Chest Dips demonstrationPlay Chest Dips demonstration
4. Chest Dips
3 sets, AMAP reps, (rest 60s)
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Back

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Rack Pull demonstrationPlay Rack Pull demonstration
1. Rack Pull
5 sets, 5 reps, (rest 180s)
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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)
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Cable Biceps Curl demonstrationPlay Cable Biceps Curl demonstration
3. Cable Biceps Curl
3 sets, 10 - 12 reps, (rest 120s)
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Preacher Hammer Dumbbell Curl demonstrationPlay Preacher Hammer Dumbbell Curl demonstration
4. Preacher Hammer Dumbbell Curl
3 sets, AMAP reps, (rest 60s)
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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)
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Circuit
Barbell Biceps Curl▶
2A. Barbell Biceps Curl
3 sets, 10 - 12 reps, (rest 120s)
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Seated Dumbbell Overhead Triceps Extension▶
2B. Seated Dumbbell Overhead Triceps Extension
3 sets, 10 - 12 reps, (rest 120s)
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Close Grip Push Up demonstrationPlay Close Grip Push Up demonstration
3. Close Grip Push Up
3 sets, AMAP reps, (rest 60s)
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Date Created: 11/29/2018, UTC


Last Updated: 9/12/2020, UTC

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