Scribd
Upload
27 views

Arms Training Program

Arms program

Uploaded by

pb
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
27 views

Arms Training Program

Arms program

Uploaded by

pb
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 3

SCHEDULE

MONDAY: UPPER A
TUESDAY: LOWER A
THURSDAY: UPPER B
SATURDAY: ARMS + LOWER B
WEDNESDAY/FRIDAY/SUNDAY: OFF
***REPEAT***

UPPER A
Exercise 1: Dip Machine 2x6-10+ @ 0 RIR
Exercise 2: Behind The Back Cable Curls 2x6-10+ @ 0 RIR
Exercise 3: Clavicular Pecs Machine Press — 2x6-10 @ 0 RIR
Exercise 4: Wide Grip Lat Pull-Down — 2x6-10 @ 0 RIR
Exercise 5: Single Arm Cable Lateral Raise w/ Wrist Height — 2x6-10+ @ 0 RIR
Exercise 6: Chest Supported Machine Rows w/ Neutral Grip 2x6-10 @ 0 RIR

LOWER A
Exercise 1: Leg Extensions — 3x6-10+ @ 0 RIR
Exercise 2: Hack or Pendulum Squats 3x6-10 @ 1 RIR
Exercise 3: SLDLs — 3x6-10 @ 1 RIR
Exercise 4: Glute Bridges — 2x6-10+ @ 0 RIR
Exercise 5: Calf Press — 3x4-6 @ RPE 10
Exercise 6: Ab Crunch Machine — 3x6-10+ @ 0 RIR

UPPER B
Exercise 1: Single Arm Tricep Push-Downs 2x6-10+ @ 0 RIR
Exercise 2: Single Arm Cable Preacher Curls 2x6-10 @ 0 RIR
Exercise 3: Sternal Pecs Machine Press — 2x6-10 @ 0 RIR
Exercise 4: Chest Supported T Bar Rows w/ Pronated Grip 2x6-10 @ 0 RIR
Exercise 5: Seated Machine OHP — 2x6-10 @ 0 RIR
Exercise 6: Single Arm Cable Lat Pull-Down — 2x6-10+ @ 0 RIR
ARMS + LOWER B
Exercise 1: Banded Smith JM Press 2x6-10+ @ 0 RIR
Exercise 2: Seated Dumbbell Curls w/ Upper Arm Support 2x6-10 @ 0 RIR
Exercise 3: Seated Leg Curls — 3x6-10+ @ 0 RIR
Exercise 4: 45 Degree Leg Press 3x6-10+ @ 1 RIR
Exercise 5: Calf Press — 3x4-6 @ RPE 10
Exercise 6: Adduction Machine — 2x6-10+ @ 0 RIR

If you would like the COMPLETE 52 Week (2 Phase)


Version of the above 4x Per Week Arms (Biceps/
Triceps) Focused Workout Program which gives you
access to:
- The TrainHeroic App
- Video Tutorials For Every Exercise
- Exercise Swaps For Customization
- Nutritional Support
- Detailed Instructions On Warming Up, Rest
Between Sets, Rep Tempo, Etc.

Please CLICK HERE to be redirected to TrainHeroic.

You might also like