Arms Domination (Upper Lower Arms)

Program breakdown: 
Monday - Upper
Tuesday - Lower
Wednesday - REST
Thursday - Upper
Friday - Lower
Saturday - Arms
Sunday - REST

Progression Scheme: 
It is important that you focus on adding weights as the primary driver of progression, although this program will serve as a double progression scheme in which you have a rep range (e.g. 6-8), and you must not add weight to your sets until you have achieved the top end of the rep range. Personally, I will add weight to set 1 if I reach 8 reps, but then use the same weight for set 2 as last week until I reach the 8 reps. 

This program is designed based on HIT. It is okay to leave 1 RIR for larger muscle groups, but I typically like to go to failure for arms. 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bicep Curl (Machine)

Chest Press (Machine)

Chest Supported Row (Machine)

Seated Dip (Machine)

Wide Grip Lat Pulldown

Upper 1

Hack Squat

Romanian Deadlift (Barbell)

Seated Hamstring Curl

Leg Extension

Hip Adductor (Machine)

Standing Calf Raise

Lower 1

Pull-Up (Neutral Grip, Weighted)

Lat Pulldown (Neutral Grip)

Incline Chest Press (Machine)

French Press

Lateral Raise (Cable)

Chest Supported Row (Neutral Grip)

Upper 2

Hamstring Curl

Seated Calf Raise

Lower 2

Preacher Curl (Dumbbell)

Shoulder Press (Machine)

Chest Fly (Machine)

Rear Delt Fly (Machine)

Arms/Shoulders

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