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  • Arm Day - Phase 1: Louis Bostock-Williams 16 February 2022

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    Louis Bostock-Williams
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    The document outlines a 5-week arm workout program consisting of two phases. Each week focuses on the same exercises including barbell bicep curls, rope cable pull downs, spider dumbbell curls, overhead tricep press, and lateral raise machine. The number of sets and reps are provided for each exercise over the course of the program.

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    Arm Day Program

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    The document outlines a 5-week arm workout program consisting of two phases. Each week focuses on the same exercises including barbell bicep curls, rope cable pull downs, spider dumbbell curls, overhead tricep press, and lateral raise machine. The number of sets and reps are provided for each exercise over the course of the program.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    Download as xlsx, pdf, or txt
    33 views6 pages

    Arm Day - Phase 1: Louis Bostock-Williams 16 February 2022

    Uploaded by

    Louis Bostock-Williams
    The document outlines a 5-week arm workout program consisting of two phases. Each week focuses on the same exercises including barbell bicep curls, rope cable pull downs, spider dumbbell curls, overhead tricep press, and lateral raise machine. The number of sets and reps are provided for each exercise over the course of the program.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 6

    Arm Day - Phase 1

    Louis Bostock-Williams
    Programme start date 16 February 2022

    Week 1
    Movement Reps Sets Set 1 Set 2 Set 3 Set 4
    Barbell Bicep Curl 4-6 4
    Rope Cable Pull Downs 4-6 4
    Spider Dumbbell Curls 10-12 3
    Overhead Tricep Press 10-12 3
    Bus Drivers 20 2
    Lateral Overhead Bicep Curl 8-10 2
    EZ Skull Crusher 8-10 2
    Lateral Raise Machine AMRAP 2

    Week 2
    Movement Reps Sets Set 1 Set 2 Set 3 Set 4
    Barbell Bicep Curl 4-6 4
    Rope Cable Pull Downs 4-6 4
    Spider Dumbbell Curls 10-12 3
    Overhead Tricep Press 10-12 3
    Bus Drivers 20 2
    Lateral Overhead Bicep Curl 8-10 2
    EZ Skull Crusher 8-10 2
    Lateral Raise Machine AMRAP 2

    Week 3
    Movement Reps Sets Set 1 Set 2 Set 3 Set 4
    Barbell Bicep Curl 4-6 4
    Rope Cable Pull Downs 4-6 4
    Spider Dumbbell Curls 10-12 3
    Overhead Tricep Press 10-12 3
    Bus Drivers 20 2
    Lateral Overhead Bicep Curl 8-10 2
    EZ Skull Crusher 8-10 2
    Lateral Raise Machine AMRAP 2

    Week 4
    Movement Reps Sets Set 1 Set 2 Set 3 Set 4
    Barbell Bicep Curl 4-6 4
    Rope Cable Pull Downs 4-6 4
    Spider Dumbbell Curls 10-12 3
    Overhead Tricep Press 10-12 3
    Bus Drivers 20 2
    Lateral Overhead Bicep Curl 8-10 2
    EZ Skull Crusher 8-10 2
    Lateral Raise Machine AMRAP 2

    Week 5
    Movement Reps Sets Set 1 Set 2 Set 3 Set 4
    Barbell Bicep Curl 4-6 4
    Rope Cable Pull Downs 4-6 4
    Spider Dumbbell Curls 10-12 3
    Overhead Tricep Press 10-12 3
    Bus Drivers 20 2
    Lateral Overhead Bicep Curl 8-10 2
    EZ Skull Crusher 8-10 2
    Lateral Raise Machine AMRAP 2
    Arm Day - Phase 2
    Louis Bostock-Williams
    Programme start date

    Week 1
    Movement Reps Sets Set 1 Set 2 Set 3
    Barbell Bicep Curl 4-6 4
    Rope Cable Pull Downs 4-6 4
    Spider Dumbbell Curls 10-12 3
    Overhead Tricep Press 10-12 3
    Bus Drivers 20 2
    Lateral Overhead Bicep Curl 8-10 2
    EZ Skull Crusher 8-10 2
    Lateral Raise Machine AMRAP 2

    Week 2
    Movement Reps Sets Set 1 Set 2 Set 3
    Barbell Bicep Curl 4-6 4
    Rope Cable Pull Downs 4-6 4
    Spider Dumbbell Curls 10-12 3
    Overhead Tricep Press 10-12 3
    Bus Drivers 20 2
    Lateral Overhead Bicep Curl 8-10 2
    EZ Skull Crusher 8-10 2
    Lateral Raise Machine AMRAP 2

    Week 3
    Movement Reps Sets Set 1 Set 2 Set 3
    Barbell Bicep Curl 4-6 4
    Rope Cable Pull Downs 4-6 4
    Spider Dumbbell Curls 10-12 3
    Overhead Tricep Press 10-12 3
    Bus Drivers 20 2
    Lateral Overhead Bicep Curl 8-10 2
    EZ Skull Crusher 8-10 2
    Lateral Raise Machine AMRAP 2

    Week 4
    Movement Reps Sets Set 1 Set 2 Set 3
    Barbell Bicep Curl 4-6 4
    Rope Cable Pull Downs 4-6 4
    Spider Dumbbell Curls 10-12 3
    Overhead Tricep Press 10-12 3
    Bus Drivers 20 2
    Lateral Overhead Bicep Curl 8-10 2
    EZ Skull Crusher 8-10 2
    Lateral Raise Machine AMRAP 2
    Week 5
    Movement Reps Sets Set 1 Set 2 Set 3
    Barbell Bicep Curl 4-6 4
    Rope Cable Pull Downs 4-6 4
    Spider Dumbbell Curls 10-12 3
    Overhead Tricep Press 10-12 3
    Bus Drivers 20 2
    Lateral Overhead Bicep Curl 8-10 2
    EZ Skull Crusher 8-10 2
    Lateral Raise Machine AMRAP 2
    Set 4

    Set 4

    Set 4

    Set 4
    Set 4

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