Ben Pakulski’s Arm Blast

Ben Pakulski’s Arm Blast
Ben Pakulski’s Arm Blast

Muscle Group:

Categories:

Equipment:

Week 1
Monday – Chest and Back
Tuesday
Rest day
Wednesday – Biceps and Forearms

  • Standing Barbell Curls: 4 sets of 8-12
  • Incline Dumbbell Curl – super set with – Reverse Curls: 3 sets of 8-12
  • One Arm Preacher Curls: 3 sets of 4-6 (increase weight)
  • Hammer Curls – super set with – Wrist Curls: 4 sets of 8-12

Thursday – Legs
Routine of your choosing
Friday – Triceps

  • Rope Pressdowns – super set with – Triceps Dips: 4 sets of 8-12
  • Lying Triceps Extensions: 4 sets of 8-12
  • Close Grip Bench Presses: 4 sets of 4-6 (increase weight)

Saturday – Shoulder and Abs
Routine of your choosing
Sunday
Rest day
Week 2
Monday – Chest and Back
Tuesday
Rest day
Wednesday – Biceps and Forearms

  • Incline Dumbbell Curls: 4 sets of 8-12
  • Standing Barbell Curls – super set with – Hammer Curls: 3 sets of 8-12
  • Wrist Curls – super set with – One Arm Preacher Curls: 3 sets of 8-12

Thursday – Legs
Routine of your choosing
Friday – Triceps

  • Close Grip Bench Presses – super set with – Triceps Dips: 4 sets of 8-12
  • Lying Triceps Extensions – super set with – Rope Pressdowns: 4 sets of 8-12
  • Triceps Dips: 2 sets of 10-15

Saturday – Shoulder and Abs
Routine of your choosing
Sunday
Rest day
Week 3
Monday – Chest and Back
Tuesday
Rest day
Wednesday – Biceps and Forearms

  • Reverse Curls: 3 sets of 8-12
  • One Arm Preacher Curls: 4 sets of 8-12
  • Standing Barbell Curls: 3 sets of 4-6 (increase weight)
  • Hammer Curls – super set with – Wrist Curls: 3 sets of 8-12

Thursday – Legs
Routine of your choosing
Friday – Triceps

  • Lying Triceps Extensions: 4 sets of 8-12
  • Triceps Dips – super set with – Rope Pressdowns: 4 sets of 8-12
  • Close Grip Bench Presses: 4 sets of 4-6 (increase weight)

Saturday – Shoulder and Abs
Routine of your choosing
Sunday
Rest day

************************************************************************

For weeks 4-6, 7-9 and 10-12: repeat weeks 1-3

Original article located here.

Photo Gallery