Type:
Single Muscle Group
Level:
Intermediate
Days per week:
1 day
Sex:
Male & Female
Want bigger arms? Arms stuck in a plateau? Shock your arms with this routine! Work this routine into your workout for 10 weeks. Once per week for the first 8 weeks, then twice per week for last 2 weeks.
Day 1
Biceps and Triceps
Barbell curl
Sets: 5 Reps: 8
Barbell curl
Sets: 1 Reps: 20
Incline dumbbell curl
Sets: 5 Reps: 8
Incline dumbbell curl
Sets: 1 Reps: 20
Close-grip barbell bench press
Sets: 5 Reps: 8
Close-grip barbell bench press
Sets: 1 Reps: 20
Lying close-grip barbell triceps extension behind the head
Sets: 5 Reps: 8
Lying close-grip barbell triceps extension behind the head
Sets: 1 Reps: 20
Triceps pushdown
Sets: 5 Reps: 8
Triceps pushdown
Sets: 1 Reps: 20