6 Day Gym Plan Focusing on Arms and Shoulders
Day 1 Compound
6 Sets
15 Clean to Chest
SUPERSET WITH
6 Strict Press
6 Sets
15 Bent Over Row
SUPERSET WITH
6 1 Arm Snatch, alternate arms but 6 each Sise
6 Sets
15 Wide Leg Deadlift
SUPERSET WITH
6 Squat Press
6 Sets 15 Go lighter for perfect form
Snatch
SUPERSET WITH
Full Dept BB Squat
3 Sets of 50
KB Swing
Superset with
Abductor machine
Day 2 Upper More Arms
8 Sets 12
Chest Press BB Inclined
6 Sets 15,20,30,15,20,30
Inclined facedown prone fly, squeze at top
7 Sets 20
Alternative arm seated Press DB
5 Sets 20
Front and lat raise standing agaisnt wall (1 arm goes front, one side then swap)
Superset with
Seated Lat Raise dicky birds, hold at top and pulse for 20
5 Sets 12
Tricep Pushdowns
SUPERSET WITH
Tricep dips on pull up machine
Day 3 Glutes
10 Sets 10
Hip Thrusts
5 Sets Sets 20,30,40,30,20
RDL
3 sets 30, EACH LEG
TRX 1 Leg Lunges, foot in TRX
6 Sets 20 drop each set twice
Goblet Squat
3 Sets 30
Wide Leg RDL
Day 4 Pull
8 Sets 12
Inclined Bench DB Facedown Dragon Row
SUPERSET WITH
Inclined Bench Facedown Fly
6 Sets 15,20,30,15,20,30
Cable Bent over crossover squeeze at top
7 Sets 20
Plate Front Raises
5 Sets 20
Front and lat raise standing agaisnt wall (1 arm goes front, one side then swap)
Superset with
Smith Underhand Row, under bar in plank like position facing up, bar low
5 Sets 12
Bicep Curl into Hammer Curl
SUPERSET WITH
Bicep Cable Curl slow on the way down count to 4
Day 5 Legs
8 Sets 20
Leg Press , start heavy and drop each set
8 Sets 12
BB Squats
Superset with
Front Lunges
4 Sets 20
Ham Curl
SUPERSET WITH
B stance RDL
4 Sets 20
Leg Extensions
SUPERSET WITH
1 min plate holding Wall Squat
21, 15, 9
KB Swing use DB
DB by side Front Squat
DB Centre Holding Side Lunges
Day 6 Upper More Arms
8 Sets 12
Pull Ups
6 Sets 15,20,30,15,20,30
Alternative Landmine Shoulder Press on knees
7 Sets 20
Underhand NG Lat Pull Down Squeeze at bottom
5 Sets 20
Front and lat raise standing agaisnt wall (1 arm goes front, one side then swap)
Superset with
Prone Fly 1 Arm 20 each side cable prone crossover
5 Sets 12
Tricep Pushdowns
SUPERSET WITH
Tricep Press Ups
5 Sets 12
Cable Bicep Curl on Knot
SUPERSET WITH
Arnold Curl Press