6 Day Gym Plan Focusing on Arms and Shoulders TAKE 2
Day 1
6 Sets
reverse grip row in on smith feet elevated so in plank like
SUPERSET WITH
6 Strict Press BB Staniding
6 Sets
15 1 arm cable row very slow on way back down
SUPERSET WITH
6 Seated DB arnold press
6 Sets
15 Hip Thrusts
SUPERSET WITH
6 Cycle Squat on smith
6 Sets 15 Go lighter for perfect form
Push Press
SUPERSET WITH
Full Dept BB Squat
3 Sets of 50
Ham Curl DROP SET
Superset with
Abductor machine
Day 2 Upper More Arms
8 Sets 12
Chest Press BB Flat
6 Sets 30- every set drop weight every 10 ish reps
Leaning forwards cable crossover
7 Sets 20
Seated Lat Raises
5 Sets 20
Cable sraight arm pushdown
Superset with
Cable Lat raise
5 Sets 12
Tricep Pushdowns
SUPERSET WITH
Tricep dips on pull up machine
Day 3 Glutes
10 Sets 10
Hip Thrusts Last rep squeeze at top for 10 seconds
5 Sets Sets 20,30,40,30,20
RDL
SUPERSET WITH
Abductor Lean forward
3 sets 30, EACH LEG
Leg slightly off centre front Lunges
6 Sets 20 drop each set twice
Leg Extensions
3 Sets 30
2 Bench Squats weight dangling
Day 4 Pull
8 Sets 12
Row
SUPERSET WITH
Inclined Bench Facedown Fly
6 Sets 15,20,30,15,20,30
Pull ups for half the reps then when maxed out change to wide grip chin up for other half reps
7 Sets 20 (10 each leg)
B Stance RDL
5 Sets 20
1 Arm cable front raises with knot
Superset with
Cable Up row
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
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