Ben Pakulski’s Arm Blast
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
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For weeks 4-6, 7-9 and 10-12: repeat weeks 1-3
Original article located here.