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