Building Better Arms
May 05, 2012
Build Your Biceps with this full workout
Building great arms starts with a program that focuses on more than just arms. After all what did you expect? A workout that only had you rolling into the gym with a single arm workout in hand? No, The idea behind a great programmer (someone who writes actual properly periodized programs) is someone who understand that the body is a machine that has all parts and when all parts are being worked it helps the rest if it grow.
If the people who don't do legs would understand that to get the rest of their body to grow they actually HAVE to do legs they would see much better results. The arms as any other part of your body will grow when a complete program (not just one specifically targeted for that muscle group) is executed. In the below plan I give you a full program to execute that is guaranteed to add some serious size, or for women some serious toning to your arms.
If the people who don't do legs would understand that to get the rest of their body to grow they actually HAVE to do legs they would see much better results. The arms as any other part of your body will grow when a complete program (not just one specifically targeted for that muscle group) is executed. In the below plan I give you a full program to execute that is guaranteed to add some serious size, or for women some serious toning to your arms.
Week 1
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Machine Leg Press Both Legs | 3 | 15 | Legs |
| Dumbbell Front Squat | 4 | 6 | Legs |
| Walking Lunge | 4 | 8 | Legs |
| Standing Calf Raise | 4 | 20 | Legs |
| Barbell Incline Bench Press On Bench | 3 | 15 | Chest |
| Reverse Grip Incline Bench Press | 3 | 6 | Chest |
| Laying on Bench Dumbbell Flys Both Arms | 3 | 15 | Chest |
| DB Cross Body Hammer Curls | 3 | 12 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Laying On Bench Dumbbell Tricep Extension Alternating Arms | 3 | 15 | Arms |
| Seated Barbell Biceps Curl | 3 | 12 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Kickbacks Both Arms With Band | 3 | 25 | Arms |
| Standing Bicep Curl Barbell With Band Both Arms | 3 | 20 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Dumbbell Overhead Triceps Extension Both Arms | 3 | 20 | Arms |
| Jump Rope | 3 | 30 | Cardio |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Standing Dumbbell Shoulder Press Alternating Arms | 3 | 12 | Shoulders |
| Tri-Set | 0 | 0 | TIPS |
| Standing Dumbbell Side Raise Alternating Arms | 3 | 8 | Shoulders |
| Tri-Set | 0 | 0 | TIPS |
| Standing Dumbbell Rear Delt Raise One Arm | 3 | 10 | Shoulders |
| Standing Dumbbell Upright Row Alternating Arms | 3 | 12 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Dumbbell Front Raise Alternating Arms | 3 | 8 | Shoulders |
| Standing Dumbbell Shoulder Press Alternating Arms | 1 | 20 | Shoulders |
| Seated On Bench Cable Lat Pulldowns One Arm | 3 | 12 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Dumbbell Bent Over Close Grip Rows One Arm | 3 | 8 | Back |
| Pull-Up/ Chin | 3 | 8 | Back |
| Standing Dumbbell Shrugs | 3 | 15 | Shoulders |
| Seated On Bench Cable Lat Pulldowns Both Arms | 1 | 20 | Back |
| Reverse Crunch/ Leg Lifts | 3 | 10 | Abs |
| Laying On Ball Abdominal Crunch With Cable | 4 | 30 | Abs |
| Plank | 3 | 30 | Abs |
| Jump Rope | 3 | 30 | Cardio |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Standing Bicep Curl Dumbbell Both Arms | 3 | 10 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Bicep Curl Dumbbell Alternating Arms | 3 | 6 | Arms |
| Standing High Bicep Curls One Arm | 3 | 12 | Arms |
| Standing Bicep Cable Curl Behind | 3 | 15 | Arms |
| Standing Bicep Curl Dumbbell Both Arms | 1 | 20 | Arms |
| Seated On Ball Bicep Curl With Band Both Arms In Front | 3 | 25 | Arms |
| Standing Cable Triceps Extension Both Arms | 3 | 15 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Dumbbell Overhead Triceps Extension Both Arms | 3 | 10 | Arms |
| Reverse Triceps Extension/ Reverse Skullcrusher | 3 | 8 | Arms |
| Dips | 3 | 12 | Chest |
| Standing Cable Triceps Extension Both Arms | 1 | 20 | Arms |
| Laying On Ball Abdominal Crunch With Dumbbell | 4 | 25 | Abs |
| V-Ups With No Equipment | 4 | 10 | Abs |
| Plank | 3 | 30 | Abs |
| Bent Over Cable Crunch | 3 | 10 | Abs |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell One Legged Squat Foot On Bench | 3 | 5 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Barbell Squat | 3 | 15 | Legs |
| Dumbbell Side Lunge | 3 | 6 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Step Ups Alternating Legs | 3 | 10 | Legs |
| Prone Machine Leg Curl Alternating Legs | 3 | 15 | Legs |
| Seated Calf Raise | 3 | 20 | Legs |
| Barbell Squat | 1 | 20 | Legs |
| Dumbbell Bench Press On Bench Alternating Arms | 3 | 5 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Dumbbell Bench Press On Bench Both Arms | 3 | 5 | Chest |
| Barbell Bench Press On Bench With Band | 3 | 8 | Chest |
| Standing High Cable Flys Alternating Arms | 3 | 6 | Chest |
| Standing High Cable Flys Both Arms | 3 | 6 | Chest |
| Dumbbell Bench Press On Bench Both Arms | 1 | 20 | Chest |
| Reverse Crunch/ Leg Lifts | 3 | 12 | Abs |
| Bent Over Cable Crunch | 3 | 15 | Abs |
Day 5
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Pull-Up/ Chin | 3 | 10 | Back |
| Standing Dumbbell Shoulder Press One Arm | 4 | 12 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Cable Side Raise One Arm | 4 | 10 | Shoulders |
| Pull-Up/ Chin | 3 | 8 | Back |
| Standing Barbell Upright Row | 4 | 10 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Dumbbell Rear Delt Raise One Arm | 4 | 8 | Shoulders |
| Pull-Up/ Chin | 3 | 6 | Back |
| Seated Barbell Biceps Curl | 4 | 6 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Laying On Bench Bar Triceps Extension Both Arms | 4 | 15 | Arms |
| Pull-Up/ Chin | 3 | 4 | Back |
| Standing Cable Tricep Extension One Arm | 4 | 15 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Biceps Curl Dumbbell With Band Alternating Arms | 4 | 15 | Arms |
| Pull-Up/ Chin | 3 | 2 | Back |
| Reverse Crunch/ Leg Lifts | 4 | 10 | Abs |
| Bent Over Cable Crunch | 4 | 15 | Abs |
Week 2
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Dumbbell Squat With Ball | 4 | 12 | Legs |
| ROMANIAN DEADLIFT | 4 | 10 | Legs |
| Prone Machine Leg Curl Alternating Legs | 4 | 12 | Legs |
| Barbell Squat With Band | 1 | 20 | Legs |
| Dumbbell Bench Press On Bench Alternating Arms | 4 | 8 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Close Grip Push Ups | 4 | 8 | Chest |
| Standing Chest Fly With Band One Arm | 3 | 20 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Barbell Bench Press On Bench | 3 | 8 | Chest |
| Dumbbell Bench Press On Bench Both Arms | 1 | 20 | Chest |
| Seated Barbell Biceps Curl | 3 | 8 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Laying On Bench Bar Triceps Extension Both Arms | 3 | 12 | Arms |
| Standing Biceps Curl Dumbbell With Band Alternating Arms | 3 | 12 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Cable Triceps Extension Both Arms | 3 | 15 | Arms |
| Dips | 3 | 10 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| DB Cross Body Hammer Curls | 3 | 8 | Arms |
| Seated Barbell Biceps Curl | 1 | 20 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Laying On Bench Bar Triceps Extension Both Arms | 1 | 20 | Arms |
| Hanging Leg Raise | 3 | 10 | Abs |
| SUPER-SET | 0 | 0 | TIPS |
| Laying on Ball Abdominal Crunches Hands Straight Up | 3 | 30 | Abs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Push Press (with bands optional) | 3 | 12 | Olympic Lifts |
| Seated On Ball Dumbbell Military Press One Arm | 3 | 10 | Shoulders |
| Tri-Set | 0 | 0 | TIPS |
| Standing Dumbbell Side Raise Both Arms | 3 | 8 | Shoulders |
| Tri-Set | 0 | 0 | TIPS |
| Standing Barbell Front Raise | 3 | 8 | Shoulders |
| Standing Dumbbell Rear Delt Raise Both Arms | 3 | 10 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Dumbbell Bent Over Wide Grip Rows Both Arms | 3 | 5 | Back |
| Barbell Push Press (with bands optional) | 1 | 20 | Olympic Lifts |
| Seated On Bench Cable Lat Pulldowns One Arm | 3 | 8 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Overhead Pulldowns With Band Both Arms | 3 | 15 | Back |
| Standing Barbell Shrugs | 3 | 10 | Shoulders |
| Seated On Bench Bar Lat Pulldowns | 1 | 20 | Back |
| Bent Over Cable Crunch | 3 | 10 | Abs |
| V-Ups With No Equipment | 3 | 20 | Abs |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Standing Bicep Curl Dumbbell Both Arms | 4 | 10 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Reverse Triceps Extension/ Reverse Skullcrusher | 4 | 6 | Arms |
| Standing Biceps Curl Dumbbell With Band Alternating Arms | 1 | 20 | Arms |
| Close Grip Push Ups | 4 | 15 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| DB Cross Body Hammer Curls | 4 | 10 | Arms |
| Standing High Bicep Curls One Arm | 4 | 15 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Cable Triceps Extension Both Arms | 4 | 10 | Arms |
| Standing High Bicep Curls One Arm | 1 | 20 | Arms |
| Cable Concentration Bicep Curl | 4 | 12 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Triceps Extension With Band One Arm | 4 | 10 | Arms |
| Standing Cable Triceps Extension Both Arms | 1 | 20 | Arms |
| Bent Over Cable Crunch | 4 | 10 | Abs |
| Laying on Ground Abdominal Crunches Hands by Head | 3 | 25 | Abs |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Machine Leg Press Both Legs | 3 | 8 | Legs |
| Barbell Walking Lunge | 3 | 10 | Legs |
| Laying On Ground Feet On Ball Leg Curl Both Legs | 3 | 20 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Dumbbell Front Squat | 3 | 8 | Legs |
| Dumbbell Straight Legged Deadlift | 3 | 10 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Adductor Side Steps | 3 | 15 | Legs |
| Machine Leg Press Both Legs | 1 | 20 | Legs |
| Barbell Incline Bench Press On Bench | 3 | 6 | Chest |
| Dumbbell Bench Press On Bench Alternating Arms | 3 | 5 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Laying on Bench Dumbbell Flys One Arm | 3 | 10 | Chest |
| Standing Mid Cable Flys Both Arms | 3 | 15 | Chest |
| Medicine Ball Push-Ups | 3 | 10 | Chest |
| Reverse Grip Incline Bench Press | 1 | 20 | Chest |
| V-Ups With No Equipment | 3 | 20 | Abs |
| Bent Over Cable Crunch | 3 | 30 | Abs |
Day 5
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Pull-Up/ Chin | 3 | 10 | Back |
| Standing Barbell Military Press | 3 | 12 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Side Raise With Band Both Arms | 3 | 12 | Shoulders |
| Pull-Up/ Chin | 3 | 8 | Back |
| Standing Barbell Upright Row | 3 | 12 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Front Raise With Band Both Arms | 3 | 12 | Shoulders |
| Pull-Up/ Chin | 3 | 6 | Back |
| Standing Bicep Curl Dumbbell Alternating Arms | 3 | 12 | Arms |
| Laying On Bench Dumbbell Tricep Extension Both Arms | 3 | 15 | Arms |
| Standing Bicep Curl With Band Both Arms | 3 | 12 | Arms |
| Standing Kickbacks Both Arms With Band | 3 | 20 | Arms |
| Standing Bicep Curl Dumbbell Both Arms | 1 | 20 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Cable Triceps Extension Both Arms | 1 | 20 | Arms |
| Pull-Up/ Chin | 3 | 4 | Back |
Week 3
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Seated Machine Leg Extension Both Legs | 1 | 12 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Prone Machine Leg Curl Both Legs | 1 | 12 | Legs |
| Barbell Squat With Band | 3 | 6 | Legs |
| Barbell Front Lunge | 3 | 5 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Calf Raise | 3 | 20 | Legs |
| Barbell Squat | 1 | 20 | Legs |
| Dumbbell Bench Press On Bench Both Arms | 3 | 8 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Laying on Bench Dumbbell Flys Both Arms | 3 | 10 | Chest |
| Barbell Bench Press On Bench With Band | 3 | 20 | Chest |
| Standing High Cable Flys One Arm | 3 | 10 | Chest |
| Dumbbell Bench Press On Bench Both Arms | 1 | 20 | Chest |
| Standing Bicep Curl Dumbbell Both Arms | 3 | 10 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Bicep Curl With Band Both Arms | 3 | 10 | Arms |
| Standing Cable Triceps Extension Both Arms | 3 | 15 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Kickbacks Both Arms With Band | 3 | 25 | Arms |
| Seated Barbell Biceps Curl | 1 | 20 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Cable Triceps Extension Both Arms | 1 | 20 | Arms |
| Laying On Ball Abdominal Crunch With Cable | 3 | 25 | Abs |
| Reverse Crunch/ Leg Lifts | 3 | 10 | Abs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Standing Shoulder Press With Band Both Arms | 3 | 30 | Shoulders |
| Tri-Set | 0 | 0 | TIPS |
| Standing Side Raise With Band Both Arms | 3 | 30 | Shoulders |
| Tri-Set | 0 | 0 | TIPS |
| Standing Front Raise With Band Both Arms | 3 | 30 | Shoulders |
| Standing Barbell Military Press | 3 | 12 | Shoulders |
| Tri-Set | 0 | 0 | TIPS |
| Standing Dumbbell Side Raise Both Arms | 3 | 12 | Shoulders |
| Tri-Set | 0 | 0 | TIPS |
| Standing Dumbbell Front Raise Both Arms | 3 | 12 | Shoulders |
| Standing Dumbbell Shoulder Press Both Arms | 1 | 20 | Shoulders |
| Dumbbell Bent Over Wide Grip Rows Both Arms | 3 | 10 | Back |
| Seated On Bench Cable Lat Pulldowns One Arm | 3 | 15 | Back |
| Laying On Ground Dumbbell Prone Cobras | 3 | 15 | Back |
| Prone Isometric Abs On Ball | 3 | 30 | Abs |
| Laying On Ball Abdominal Crunch With Dumbbell | 3 | 30 | Abs |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Standing Bicep Curl Barbell Both Arms | 4 | 12 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Laying On Bench Bar Triceps Extension Both Arms | 4 | 10 | Arms |
| Standing Bicep Curl Dumbbell Alternating Arms | 4 | 8 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Laying On Bench Dumbbell Tricep Extension Both Arms | 4 | 12 | Arms |
| Standing High Bicep Curls One Arm | 4 | 10 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Kickbacks One Arm With Band | 4 | 15 | Arms |
| Standing Bicep Curl Barbell Both Arms | 1 | 20 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Cable Triceps Extension Both Arms | 1 | 20 | Arms |
| DB Cross Body Hammer Curls | 4 | 8 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Dips | 4 | 10 | Chest |
| Laying On Ball Abdominal Crunch With Cable | 3 | 25 | Abs |
| SUPER-SET | 0 | 0 | TIPS |
| Bent Over Cable Crunch | 3 | 25 | Abs |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Standing Squat With Band | 3 | 15 | Legs |
| Dumbbell Straight Legged Deadlift | 3 | 15 | Legs |
| Barbell Front Squat | 3 | 6 | Legs |
| Dumbbell Side Lunge | 3 | 8 | Legs |
| Seated Calf Raise | 3 | 20 | Legs |
| Barbell Front Squat | 1 | 20 | Legs |
| Dumbbell Reverse-Grip Bench Press | 3 | 8 | Chest |
| Barbell Incline Bench Press On Bench | 3 | 6 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Laying On Incline Bench Dumbbell Flys Both Arms | 3 | 15 | Chest |
| Dumbbell Reverse-Grip Bench Press | 1 | 20 | Chest |
| Seated Barbell Biceps Curl | 3 | 12 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Laying On Ball Bar Tricep Extension Both Arms | 3 | 15 | Arms |
| Dips | 3 | 12 | Chest |
| Seated On Bench Bicep Curl Dumbbell Alternating Arms | 3 | 15 | Arms |
| Standing High Bicep Curls One Arm | 1 | 30 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Close Grip Pushups Feet On Ball | 1 | 25 | Chest |
| V-Ups With No Equipment | 3 | 15 | Abs |
| Laying on Ground Abdominal Crunches Hands by Head | 3 | 40 | Abs |
Day 5
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Pull-Up/ Chin | 3 | 12 | Back |
| Seated On Ball Barbell Military Press | 3 | 6 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Dumbbell Side Raise Both Arms | 3 | 10 | Shoulders |
| Pull-Up/ Chin | 3 | 10 | Back |
| Standing Barbell Upright Row | 3 | 6 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Dumbbell Front Raise Both Arms | 3 | 8 | Shoulders |
| Pull-Up/ Chin | 3 | 8 | Back |
| Standing Dumbbell Rear Delt Raise Both Arms | 3 | 10 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Seated On Bench Bar Lat Pulldowns | 3 | 15 | Back |
| Pull-Up/ Chin | 3 | 6 | Back |
| Dumbbell Bent Over Wide Grip Rows One Arm | 3 | 8 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Seated Cable Row | 3 | 6 | Back |
| Pull-Up/ Chin | 3 | 4 | Back |
| Laying on Ground Abdominal Crunches Hands by Head | 3 | 10 | Abs |
| SUPER-SET | 0 | 0 | TIPS |
| Bent Over Cable Crunch | 3 | 20 | Abs |
Week 4
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Deadlift | 3 | 5 | Legs |
| Hang Clean | 3 | 10 | Olympic Lifts |
| Barbell Squat | 3 | 8 | Legs |
| Adductor Side Steps | 3 | 20 | Legs |
| Barbell Walking Lunge | 3 | 6 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Dumbbell Straight Legged Deadlift | 3 | 10 | Legs |
| Barbell Deadlift | 1 | 10 | Legs |
| Dumbbell Bench Press On Bench One Arm | 3 | 12 | Chest |
| Standard Push Ups On Ground/Power Push Up | 3 | 10 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Barbell Bench Press On Bench With Band | 3 | 20 | Chest |
| Standing High Cable Flys One Arm | 3 | 10 | Chest |
| Dumbbell Bench Press On Bench Both Arms | 1 | 20 | Chest |
| Standing Bicep Curl Dumbbell Both Arms | 3 | 6 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Bicep Curl Dumbbell Alternating Arms | 3 | 6 | Arms |
| Standing Kickbacks Alternating Arms With Band | 3 | 10 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Dumbbell Overhead Triceps Extension Both Arms | 3 | 8 | Arms |
| Standing Bicep Curl Barbell With Band Both Arms | 3 | 25 | Arms |
| Standing Cable Triceps Extension Both Arms | 3 | 15 | Arms |
| Standing Bicep Curl With Band Both Arms | 1 | 20 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Triceps Extension With Band Both Arms | 1 | 20 | Arms |
| V-Ups With No Equipment | 5 | 15 | Abs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Machine Military Press Alternating Arms | 3 | 20 | Shoulders |
| Standing Dumbbell Side Raise One Arm | 3 | 12 | Shoulders |
| Standing Dumbbell Front Raise One Arm | 3 | 12 | Shoulders |
| Standing Shoulder Press With Band Both Arms | 1 | 30 | Shoulders |
| Standing Barbell Shrugs | 3 | 20 | Shoulders |
| Pull-Up/ Chin | 3 | 5 | Back |
| Seated On Bench Cable Lat Pulldowns One Arm | 3 | 15 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Overhead Pulldowns With Band Both Arms | 3 | 15 | Back |
| Seated Cable Row | 4 | 10 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Dumbbell Bent Over Wide Grip Rows One Arm | 4 | 8 | Back |
| Reverse Crunch/ Leg Lifts | 3 | 15 | Abs |
| SUPER-SET | 0 | 0 | TIPS |
| Bent Over Cable Crunch | 3 | 20 | Abs |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Standing Bicep Curl Barbell Both Arms | 3 | 10 | Arms |
| Laying On Bench Bar Triceps Extension Both Arms | 3 | 10 | Arms |
| Standing Bicep Cable Curl Behind | 3 | 15 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Cable Tricep Kickback | 3 | 15 | Arms |
| Standing Bicep Curl Barbell Both Arms | 1 | 20 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Cable Triceps Extension Both Arms | 1 | 20 | Arms |
| Standing Biceps Curl Dumbbell With Band Alternating Arms | 3 | 12 | Arms |
| Dips | 3 | 20 | Chest |
| DB Cross Body Hammer Curls | 3 | 10 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Triceps Extension With Band One Arm | 3 | 12 | Arms |
| Seated Barbell Biceps Curl | 1 | 20 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Laying On Bench Bar Triceps Extension Both Arms | 1 | 20 | Arms |
| Laying on Ground Abdominal Crunches Feet on Ball Hands by Head | 3 | 20 | Abs |
| Reverse Crunch/ Leg Lifts | 3 | 10 | Abs |
| Plank | 3 | 30 | Abs |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Power Pull/ High Pull | 3 | 10 | Olympic Lifts |
| Seated On Bench Dumbbell Military Press Alternating Arms | 3 | 12 | Shoulders |
| Tri-Set | 0 | 0 | TIPS |
| Seated On Bench Dumbbell Side Raise Alternating Arms | 3 | 12 | Shoulders |
| Tri-Set | 0 | 0 | TIPS |
| Standing Dumbbell Rear Delt Raise Both Arms | 3 | 12 | Shoulders |
| Standing Barbell Upright Row | 3 | 20 | Shoulders |
| Dumbbell Power Row | 1 | 10 | Back |
| Barbell Bent Over Wide Grip Rows Both Arms | 3 | 8 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Barbell Bent Over Close Grip Rows Both Arms | 3 | 5 | Back |
| Incline Dumbbell Shrug | 3 | 20 | Back |
| Dumbbell Pullover's | 3 | 8 | Back |
| Barbell Bent Over Wide Grip Rows Both Arms | 1 | 20 | Back |
| Machine Military Press Alternating Arms | 3 | 20 | Shoulders |
| Standing Barbell Shrugs | 1 | 20 | Shoulders |
| V-Ups With No Equipment | 3 | 15 | Abs |
| SUPER-SET | 0 | 0 | TIPS |
| Laying on Ball Abdominal Crunches Hands by Head | 3 | 30 | Abs |
Day 5
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Front Squat | 3 | 6 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Jump Squat | 3 | 8 | Legs |
| Pull-Up/ Chin | 3 | 10 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Seated Barbell Biceps Curl | 3 | 10 | Arms |
| Front Lunge | 3 | 5 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Barbell Straight Legged Deadlift | 3 | 5 | Legs |
| Pull-Up/ Chin | 3 | 8 | Back |
| Standing Bicep Curl Barbell Both Arms | 3 | 8 | Arms |
| Prone Machine Leg Curl Both Legs | 3 | 15 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Calf Raise | 3 | 15 | Legs |
| Pull-Up/ Chin | 3 | 6 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Bicep Curl Barbell Both Arms | 3 | 6 | Arms |
| Barbell Incline Bench Press On Bench | 3 | 12 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Dumbbell Incline Bench Press On Bench Both Arms | 3 | 15 | Chest |
| Dips | 3 | 10 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Cable Triceps Extension Both Arms | 3 | 10 | Arms |
| Standing High Cable Flys Both Arms | 3 | 10 | Chest |
| Dips | 3 | 8 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Cable Triceps Extension Both Arms | 3 | 8 | Arms |
| Close Grip Pushups Feet On Ball | 3 | 10 | Chest |
| Dips | 3 | 6 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Cable Triceps Extension Both Arms | 3 | 6 | Arms |
| Laying On Ball Abdominal Crunch With Cable | 4 | 25 | Abs |
