Workout Trainer- Building Better Arms
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.
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 |
| Superset with | 0 | 0 | TIPS |
| Laying On Bench Dumbbell Tricep Extension Alternating Arms | 3 | 15 | Arms |
| Seated Barbell Biceps Curl | 3 | 12 | Arms |
| Superset with | 0 | 0 | TIPS |
| Standing Kickbacks Both Arms With Band | 3 | 25 | Arms |
| Standing Bicep Curl Barbell With Band Both Arms | 3 | 20 | Arms |
| Superset with | 0 | 0 | TIPS |
| Dumbbell Overhead Triceps Extension Both Arms | 3 | 20 | Arms |
| Jump Rope | 3 | 30 | Cardio |
