Arm focussed total body

Intermediate based workout specifically targeting arms, using many sets to failure. 6 days a week program hitting either biceps or triceps every day.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Tricep Rope Push Down (Cable)

Bench Press (Barbell)

Incline Bench Press (Barbell)

Seated Overhead Press (Barbell)

Chest Fly (Machine)

Cable Crossover

Overhead Tricep Extension (Cable)

Front Raise

Triceps chest and front delts

V-Handle Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Cable Crunch

Cardio

Triceps and cardio

Preacher Curl (EZ Bar)

Romanian Deadlift (Barbell)

Back Extension (Weighted)

Leg Curl

One Arm Lateral Raise (Cable)

Incline Curl (Dumbbell)

Biceps hams and shoulders

Hammer Curl (Cable)

Safety Bar Squat

Leg Press

Leg Extension

Hip Adductor (Machine)

Lateral Raise (Dumbbell)

Shrug (Dumbbell)

Seated Dumbbell Curl

Biceps, quads and shoulders

Tricep Pushdown (Cable)

Tricep Extension (Cable)

Bicep Curl (Machine)

Pendlay Row

Seated Row (Cable)

Lat Pulldown

Rear Delt Fly (Machine)

Bicep Curl (Cable)

Biceps and Back

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