Phat 1 day arm Natural hyper

Build muscle while adding a whole separate day

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Week 1

Week 2

Week 3

Week 4

Barbell Row

T-Bar Row

Seated Row (Cable)

Chest Supported Row (Machine)

Lat Pulldown

Seated Shoulder Press (Dumbbell)

Upright Row (Dumbbell)

Lateral Raise (Dumbbell)

Plank

Bicep Curl (Cable)

Single Arm Tricep Extension (Cable)

JM Press

Dumbbell Bench Pullover

Preacher Curl (Barbell)

Overhead Tricep Extension (Cable)

Lateral Raise (Cable)

Windshield Wipers

Forearm

Squat (Smith Machine)

Romanian Deadlift (Barbell)

Leg Press (45 Degrees)

Hack Squat

Leg Extension

Lying Leg Curl

Leg Curl

Standing Calf Raise

Side Crunch (Cable)

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Incline Bench Press (Barbell)

Chest Fly (Cable)

Concentration Curl

Spider Curl

Lying Tricep Extension (Barbell)

Tricep Pushdown (Cable)

Tricep Kickback

Bench Press (Barbell)

Pull-Up (Weighted)

Dip (Weighted)

Pendlay Row

Bicep Curl (EZ Bar)

Skull Crusher

Sit Up

Upper strength 

Back and Shoulder HT

arms hypertrophy

Leg hyt

chest and arm

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