Chris' Arm Builder

By Chris Stone

	Intermediate (2-3 years)
	44 minutes/day \| 3 days/week \| 2 weeks
	Build Muscle, Bodybuilding, Gain Strength
	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 Show More

Average Exertion

Average Cardio Intensity

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

Description

Week 1 Overview

Day 1:

Chest

Day 2:

Back

Day 3:

Shoulders

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1 - Chest

Scroll to top

Exercise	Sets	Reps	Rest
1.Barbell Bench Press	5 sets	5 reps	180s
2.Smith Machine Close-Grip Bench Press	3 sets	10-12 reps	120s
3.Cable Tricep Extension	3 sets	10-12 reps	120s
4.Chest Dips	3 sets	AMAP reps	60s

Day 2 - Back

Scroll to top

Exercise	Sets	Reps	Rest
1.Barbell Rack Pull	5 sets	5 reps	180s
2.Barbell Close Grip Bent-over Row	3 sets	10-12 reps	120s
3.Cable Biceps Curl	3 sets	10-12 reps	120s
4.Preacher Hammer Dumbbell Curl	3 sets	AMAP reps	60s

Day 3 - Shoulders

Scroll to top

Exercise	Sets	Reps	Rest
1.Standing Barbell Military Press (AKA Overhead Press)	5 sets	5 reps	180s
Circuit #2 - 3 rounds Rest 120s between rounds
2A.Barbell Biceps Curl	3 rounds	10-12 reps	0s
2B.Seated Dumbbell Overhead Triceps Extension	3 rounds	10-12 reps	120s
3.Close Grip Push Up	3 sets	AMAP reps	60s

Date Created: 11/29/2018, UTC

Last Updated: 9/12/2020, UTC

Similar Workouts

FST-7 Workout Program
Hany Rambod
GoalsBodybuilding, Build Muscle, Tone Body
ExperienceIntermediate (2-3 years)
Time82 minutes
Workout TypeMuscle Group Split
Days Per Week5
EquipmentLat Pulldown Cable Machine, Lat Pulldown Bar, Barbell, Row Cable Machine, Flat Bench, Triangle Lat/Low Row Attachment, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Dips (Parallel) Bar, 2 x Dumbbell, Incline Bench, EZ Bar, Preacher Curl Bench, Seated Preacher Bicep Curl Machine, Rope Cable Machine, Leg Extension Machine, Squat Rack, Machine, 45 Degree Leg Press Machine, Seated Leg Curl Machine, Lying Leg Curl Machine, Bodyweight, Medicine Ball, Chest Press (Bench Press) Machine, Single D-Handle Attachment, Steps, Seated Calf Raise Machine, Straight Bar Attachment, 1 x Dumbbell, Tricep Press Down Bar (V-Shaped) Attachment, Hack Squat Machine, Pull up bar, Incline Chest Press Machine
Mass and Power Variation 6 Day Workout
Brian Turner
GoalsBuild Muscle, Gain Strength
ExperienceAdvanced (3+ years)
Time53 minutes
Workout TypePush / Pull / Legs
Days Per Week6
Equipment2 x Dumbbell, Incline Bench, Machine, Barbell, Decline Bench, Flat Bench, Dips (Parallel) Bar, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Cable Machine, Triangle Lat/Low Row Attachment, Row Machine, Pull up bar, Preacher Curl Bench, Weight Plate, 1 x Dumbbell, EZ Bar, Rope Cable Machine, Straight Bar Attachment, Squat Rack, 45 Degree Leg Press Machine, Leg Extension Machine, Lying Leg Curl Machine, Other, Seated Calf Raise Machine
Advanced full body training
Nemanja Matovic
GoalsBuild Muscle, Bodybuilding, Fat Loss, Tone Body, Gain Strength
ExperienceAdvanced (3+ years)
Time58 minutes
Workout TypeFull Body
Days Per Week4
EquipmentBarbell, Squat Rack, Pull up bar, 2 x Dumbbell, Decline Bench, Preacher Curl Bench, Hi-Lo Pulley Cable Machine, Straight Bar Attachment, Flat Bench, Leg Extension Machine, Lying Leg Curl Machine, Lat Pulldown Bar, 45 Degree Leg Press Machine, Lat Pulldown Cable Machine, Incline Bench, Single D-Handle Attachment, Single Grip Handle Strap, Hammer Bar, Other, EZ Bar, Seated Leg Curl Machine, Rope Cable Machine, Tricep Rope Attachment
Mixed Reps for Muscle and Power 4 Day Routine
Steve Shaw
GoalsBuild Muscle, Gain Strength
ExperienceIntermediate (2-3 years)
Time57 minutes
Workout TypeMuscle Group Split
Days Per Week4
EquipmentBarbell, Flat Bench, Incline Bench, 2 x Dumbbell, Hi-Lo Pulley Cable Machine, Preacher Curl Bench, Cambered Curl Bar Attachment, Squat Rack, 45 Degree Leg Press Machine, Lying Leg Curl Machine, Vertical Bench, EZ Bar, Rope Cable Machine, Straight Bar Attachment, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Cable Machine, Triangle Lat/Low Row Attachment, Seated Calf Raise Machine
Team Hercules Workout: The Rock’s Latest Fitness Challenge
Chris Davis
GoalsBuild Muscle, Bodybuilding, Gain Strength
ExperienceAdvanced (3+ years)
Time61 minutes
Workout TypeMuscle Group Split
Days Per Week6
EquipmentBarbell, Incline Bench, 2 x Dumbbell, Flat Bench, Incline Chest Press Machine, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Dips (Parallel) Bar, Leg Extension Machine, Seated Leg Press Machine, Machine, Lying Leg Curl Machine, Smith Machine, Seated Calf Raise Machine, Pull up bar, 1 x Dumbbell, Row Machine, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Cable Machine, Triangle Lat/Low Row Attachment, Tricep Rope Attachment, EZ Bar, Preacher Curl Bench, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, Straight Bar Attachment, Shoulder Press Machine, Bodyweight
Magic Mike Workout: How Joe Manganiello Got A Six-Pack
Chris Davis
GoalsBuild Muscle, Tone Body, Fat Loss, Gain Strength
ExperienceAdvanced (3+ years)
Time47 minutes
Workout TypeMuscle Group Split
Days Per Week6
EquipmentBarbell, Incline Bench, Pull up bar, Lat Pulldown Cable Machine, Lat Pulldown Bar, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Bodyweight, Row Cable Machine, Flat Bench, Triangle Lat/Low Row Attachment, Squat Rack, EZ Bar, Chair, Tricep Rope Attachment, 2 x Dumbbell, Box, Dips (Parallel) Bar, 1 x Dumbbell, Pec Fly/Rear Delt Machine, Leg Extension Machine, Seated Leg Curl Machine, Shoulder Press Machine, Preacher Curl Bench, Ankle Cuff Attachment, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, Vertical Bench, Straight Bar Attachment, Weight Plate, Smith Machine

See More Similar Workouts

More Workouts by Chris Stone

See More More Workouts by Chris Stone

More workouts like this

Men's Build Muscle, Men's Bodybuilding, Men's Gain Strength

Create a custom workout plan with AI

Answer a few questions and find a workout plan personalized to you.

Get your personalized workout plan