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