Ben Pakulski's Arm Blast

Ben Pakulski’s Arm Blast

Muscle Group:

Categories:

Arm Workout

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

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

Original article located here.

Ben Pakulski’s Arm Blast