Weekly Schedule
Each workout is designed to build upon the last, ensuring consistent progress and balanced development.
Day 1 preview available. Unlock to see all workouts.
Day 1
Biceps & Triceps Specialization
Barbell Bicep Curl
Primary bicep mass. Use strict form.
Sets
4
Reps
8-10
Rest
1:30
Close-Grip Bench Press
Primary tricep mass. Hands shoulder-width apart.
Sets
4
Reps
8-10
Rest
2:00
Incline Dumbbell Curl
Long head focus. Deep stretch at bottom.
Sets
4
Reps
10-12
Rest
1:15
Overhead Rope Tricep Extension
Long head emphasis. Keep elbows high and fixed.
Sets
4
Reps
10-12
Rest
1:15
Hammer Curls
Brachialis development. Neutral grip throughout.
Sets
3
Reps
12-15
Rest
1:00
Tricep Kickbacks
Lateral head focus. Squeeze at lockout.
Sets
3
Reps
12-15
Rest
1:00
Day 2 - Day 2
Chest & Triceps
Day 3 - Day 3
Legs
Day 4 - Day 4
Shoulders, Calves & Arms
Progression Strategy
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