Type:
Split
Level:
Beginner
Days per week:
1 day
Sex:
Male & Female
This workout helps you to pack on shoulder, bicep and tricep muscle mass by focusing on high volume, low rep tri-sets.
Day 1
Arms & Shoulders
Seated barbell military press
#Triset1: Sets: 5 Reps: 8
Barbell curl
#Triset1: Sets: 5 Reps: 5
Bench dips
#Triset1: Sets: 5 Reps: 8
Arnold dumbbell press
#Triset2: Sets: 5 Reps: 8
Barbell curl
#Triset2: Sets: 5 Reps: 8
Triceps pushdown
#Triset2: Sets: 5 Reps: 8
Side lateral raise
#Triset3: Sets: 5 Reps: 6
Incline dumbbell curl
#Triset3: Sets: 5 Reps: 6
Lying close-grip barbell triceps extension behind the head
#Triset3: Sets: 5 Reps: 8
Lying one-arm lateral raise
#Triset4: Sets: 5 Reps: 8
Preacher curl
#Triset4: Sets: 5 Reps: 6
Cable hammer curls - rope attachment
#Triset4: Sets: 5 Reps: 8