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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.

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Equipment

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

Average Exertion

60%

Average Cardio Intensity

20%

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.

Show More

Equipment

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

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

20%

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

Next WeekSee Next Workout Week

Week 1

Perform Weeks 1-3

Shoulders

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ExerciseSetsRepsRestNotes
1. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
5 sets5 reps180s
2A. Barbell Biceps Curl
Barbell Biceps Curl
3 sets10 - 12 reps120s
2B. Seated Dumbbell Overhead Triceps Extension
Seated Dumbbell Overhead Triceps Extension
3 sets10 - 12 reps120s
3. Close Grip Push Up
Close Grip Push Up
3 setsAMAP reps60s

Week 2

Perform Weeks 4-6

Shoulders

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ExerciseSetsRepsRestNotes
1. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
5 sets5 reps180s
2. Barbell Biceps Curl
Barbell Biceps Curl
3 sets6 reps180s
3. Cable Tricep Extension
Cable Tricep Extension
3 sets10 - 12 reps120s
4. Close Grip Push Up
Close Grip Push Up
3 setsAMAP reps60s
Weighted

Date Created: 11/29/18, 8:35 PM


Last Updated: 9/12/20, 9:36 PM

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