Free personalized workout plan

Real Arms Race

By Nemanja Matovic

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

55 minutes

Genders

Male

Goals

Bodybuilding (Male)
Build Muscle (Male)
Gain Strength (Male)
Description

This is workout that I tried first for myself and it worked very good. I also used it with some of my clients and they also had great results. You will train your arms 2 days a week with agonist-antag

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Equipment

Barbell, Bench, Cable, Dumbbell, EZ Bar, Pull up bar

Average Exertion

60%

Average Cardio Intensity

20%

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

55 minutes

Genders

Male

Days per week

4 days

Goals

Bodybuilding (Male)
Build Muscle (Male)
Gain Strength (Male)
Description

This is workout that I tried first for myself and it worked very good. I also used it with some of my clients and they also had great results. You will train your arms 2 days a week with agonist-antag

Show More

Equipment

Barbell, Bench, Cable, Dumbbell, EZ Bar, Pull up bar

Avg Exertion

60%

Workout Type

Full Body

Avg Cardio Intensity

20%

Workout Overview

Next WeekSee Next Workout Week

Week 1



ExerciseSetsRepsRestNotes
1A. Standing One-Arm Dumbbell Curl Over Incline Bench3 - 4 sets6 - 8 reps120s
A1 Rest 120 seconds before A2
1B. Cable Triceps Pressdown
Cable Triceps Pressdown
3 - 4 sets6 - 8 reps120s
A2 Rest 120 seconds before A1. Use straight bar and close overhand grip.
2A. EZ-Bar Preacher Curl
EZ-Bar Preacher Curl
3 - 4 sets6 - 8 reps120s
B1 Rest 120 seconds before B2
2B. Weighted Bench Dip3 - 4 sets6 - 8 reps120s
B2 Rest 120 seconds before B1.
3A. Alternate Seated Hammer Curl
Alternate Seated Hammer Curl
3 - 4 sets6 - 8 reps120s
C1 Rest 120 seconds before C2
3B. Seated Dumbbell French Press
Seated Dumbbell French Press
3 - 4 sets6 - 8 reps120s
C2 Rest 120 seconds before C1

Lower body

Scroll to top

ExerciseSetsRepsRestNotes
1. Barbell Squat6 - 7 sets3 reps210s
2. Barbell Rear Lunge3 - 4 sets8 - 12 reps120s
30x0 tempo

Upper body

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ExerciseSetsRepsRestNotes
1A. Barbell Bench Press6 - 7 sets3 reps120s
A1 Rest 120 seconds before A2
1B. Chin-up
Chin-up
6 - 7 sets3 reps120s
A2 Rest 120 seconds before A1.

ExerciseSetsRepsRestNotes
1A. Standing One-Arm Dumbbell Curl Over Incline Bench3 - 4 sets6 - 8 reps120s
A1 Rest 120 seconds before A2
1B. Cable Triceps Pressdown
Cable Triceps Pressdown
3 - 4 sets6 - 8 reps120s
A2 Rest 120 seconds before A1. Use straight bar and close overhand grip.
2A. EZ-Bar Preacher Curl
EZ-Bar Preacher Curl
3 - 4 sets6 - 8 reps120s
B1 Rest 120 seconds before B2
2B. Weighted Bench Dip3 - 4 sets6 - 8 reps120s
B2 Rest 120 seconds before B1.
3A. Alternate Seated Hammer Curl
Alternate Seated Hammer Curl
3 - 4 sets6 - 8 reps120s
C1 Rest 120 seconds before C2
3B. Seated Dumbbell French Press
Seated Dumbbell French Press
3 - 4 sets6 - 8 reps120s
C2 Rest 120 seconds before C1

Week 2



ExerciseSetsRepsRestNotes
1A. Standing One-Arm Dumbbell Curl Over Incline Bench3 - 4 sets6 - 8 reps120s
A1 Rest 120 seconds before A2
1B. Cable Triceps Pressdown
Cable Triceps Pressdown
3 - 4 sets6 - 8 reps120s
A2 Rest 120 seconds before A1. Use straight bar and close overhand grip.
2A. EZ-Bar Preacher Curl
EZ-Bar Preacher Curl
3 - 4 sets6 - 8 reps120s
B1 Rest 120 seconds before B2
2B. Weighted Bench Dip3 - 4 sets6 - 8 reps120s
B2 Rest 120 seconds before B1.
3A. Alternate Seated Hammer Curl
Alternate Seated Hammer Curl
3 - 4 sets6 - 8 reps120s
C1 Rest 120 seconds before C2
3B. Seated Dumbbell French Press
Seated Dumbbell French Press
3 - 4 sets6 - 8 reps120s
C2 Rest 120 seconds before C1

Lower body

Scroll to top

ExerciseSetsRepsRestNotes
1. Barbell Squat6 - 7 sets3 reps210s
2. Barbell Rear Lunge3 - 4 sets8 - 12 reps120s
30x0 tempo

Upper body

Scroll to top

ExerciseSetsRepsRestNotes
1A. Barbell Bench Press6 - 7 sets3 reps120s
A1 Rest 120 seconds before A2
1B. Chin-up
Chin-up
6 - 7 sets3 reps120s
A2 Rest 120 seconds before A1.

ExerciseSetsRepsRestNotes
1A. Standing One-Arm Dumbbell Curl Over Incline Bench3 - 4 sets6 - 8 reps120s
A1 Rest 120 seconds before A2
1B. Cable Triceps Pressdown
Cable Triceps Pressdown
3 - 4 sets6 - 8 reps120s
A2 Rest 120 seconds before A1. Use straight bar and close overhand grip.
2A. EZ-Bar Preacher Curl
EZ-Bar Preacher Curl
3 - 4 sets6 - 8 reps120s
B1 Rest 120 seconds before B2
2B. Weighted Bench Dip3 - 4 sets6 - 8 reps120s
B2 Rest 120 seconds before B1.
3A. Alternate Seated Hammer Curl
Alternate Seated Hammer Curl
3 - 4 sets6 - 8 reps120s
C1 Rest 120 seconds before C2
3B. Seated Dumbbell French Press
Seated Dumbbell French Press
3 - 4 sets6 - 8 reps120s
C2 Rest 120 seconds before C1

Week 3



ExerciseSetsRepsRestNotes
1A. Standing One-Arm Dumbbell Curl Over Incline Bench3 - 4 sets6 - 8 reps120s
A1 Rest 120 seconds before A2
1B. Cable Triceps Pressdown
Cable Triceps Pressdown
3 - 4 sets6 - 8 reps120s
A2 Rest 120 seconds before A1. Use straight bar and close overhand grip.
2A. EZ-Bar Preacher Curl
EZ-Bar Preacher Curl
3 - 4 sets6 - 8 reps120s
B1 Rest 120 seconds before B2
2B. Weighted Bench Dip3 - 4 sets6 - 8 reps120s
B2 Rest 120 seconds before B1.
3A. Alternate Seated Hammer Curl
Alternate Seated Hammer Curl
3 - 4 sets6 - 8 reps120s
C1 Rest 120 seconds before C2
3B. Seated Dumbbell French Press
Seated Dumbbell French Press
3 - 4 sets6 - 8 reps120s
C2 Rest 120 seconds before C1

Lower body

Scroll to top

ExerciseSetsRepsRestNotes
1. Barbell Squat6 - 7 sets3 reps210s
2. Barbell Rear Lunge3 - 4 sets8 - 12 reps120s
30x0 tempo

Upper body

Scroll to top

ExerciseSetsRepsRestNotes
1A. Barbell Bench Press6 - 7 sets3 reps120s
A1 Rest 120 seconds before A2
1B. Chin-up
Chin-up
6 - 7 sets3 reps120s
A2 Rest 120 seconds before A1.

ExerciseSetsRepsRestNotes
1A. Standing One-Arm Dumbbell Curl Over Incline Bench3 - 4 sets6 - 8 reps120s
A1 Rest 120 seconds before A2
1B. Cable Triceps Pressdown
Cable Triceps Pressdown
3 - 4 sets6 - 8 reps120s
A2 Rest 120 seconds before A1. Use straight bar and close overhand grip.
2A. EZ-Bar Preacher Curl
EZ-Bar Preacher Curl
3 - 4 sets6 - 8 reps120s
B1 Rest 120 seconds before B2
2B. Weighted Bench Dip3 - 4 sets6 - 8 reps120s
B2 Rest 120 seconds before B1.
3A. Alternate Seated Hammer Curl
Alternate Seated Hammer Curl
3 - 4 sets6 - 8 reps120s
C1 Rest 120 seconds before C2
3B. Seated Dumbbell French Press
Seated Dumbbell French Press
3 - 4 sets6 - 8 reps120s
C2 Rest 120 seconds before C1

Date Created: 12/1/18, 12:09 PM


Last Updated: 9/12/20, 9:35 PM

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