Building better arms

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Transcript of Building better arms

Page 1: Building better arms

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Page 2: Building better arms

WORKOUT TRAINER JOURNAL

2©2012 All right reserved

Build Your Biceps with this Full WorkoutBuilding great arms starts with a program that focuses on more than just arms. What did you expect? A workout that only had you rolling into the gym with a single Arm Workout in hand? Absolutely NOT- The idea behind a great program author (someone who writes actual properly periodized pro-grams) is someone who understands that the body is a machine that has all parts, and when all parts are being worked it helps the rest if it grow.

If the people who don’t do legs would un-derstand that to get the rest of their body

to grow that they actually HAVE to do legs. These individuals would see much better results. The arms, as any other part of your body, will grow when a complete program (not just one specifically targeted for that muscle group) is executed. In the below plan I give you a full program to execute that is guaranteed to add some serious size, or for women some serious toning to your arms.

My recommended nutritional Meal Plan Is Directly from the Advanced Nutritional Meal Plan on the WorkoutTrainer.com Nu-trition Guide

WITH THIS FULL WORKOUT

BUILDY OUR BICEPS

Page 3: Building better arms

WORKOUT TRAINER JOURNAL

3©2012 All right reserved

Daily Meal Plan1

BREAKFASTOatmeal, cooked, regular fat not added in cooking: 1-1/2 cup, cooked : 218 cal Cranberries, dried : 1/4 cup : 91 cal Calories: 309 Carb=62g Prot=9.2g Fat=3.9g

Get The NutritionalGuide Here

Almonds, unroasted : 1/4 cup, whole, unblanched : 209 cal Plum, raw : 1 plum (2-1/8" dia) : 36 calKiwi fruit, raw : 1 Typical Serving : 46 calOrange, raw : 1 large (3-1/16" dia) : 86 cal Cheese, cottage, lowfat, low sodium : 2 cup : 325 cal Wheat germ, plain : 1/2 cup : 216 cal Yogurt, fruit variety, lowfat milk : 1 8 oz container : 231 cal

Snack 1

Calories: 1151 Carb=132g Prot=92g Fat=33g

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WORKOUT TRAINER JOURNAL

4©2012 All right reserved

LUNCH

DINNER

Turkey, light meat, cooked, skin not eaten : 4 thin slice (approx 3” x 2” x 1/8”) : 88 cal

Bread, wheat or cracked wheat : 2 regular slice : 130 calAlfalfa sprouts, raw : 1/2 cup : 5 calMayonnaise-type salad dressing, fat-free : 1 tablespoon : 12 calSpinach, raw : 2 cup : 13 cal

Pineapple, raw : 2 cup, diced : 152 calSpinach, raw : 3 cup : 20 calSalmon, baked or broiled : 5 oz, boneless, raw (yield after cooking) : 197 cal

Walnuts : 1/8 cup, shelled (50 halves) : 80 cal

Snack 3

248 Carb=28g Prot=24g Fat=4.6g

Snack 2

449 Carb=44g Prot=33g Fat=18g Calories:

Calories:

2156 Carb=267g Prot=158g Fat=59gTotal Calories:

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WORKOUT TRAINER JOURNAL

5©2012 All right reserved

Daily Meal Plan2

BREAKFASTBanana, raw : 2 medium (7” to 7-7/8” long) : 217 calRaspberries, red, raw : 1/2 cup : 30 cal

Oatmeal, cooked, instant, fat not added in cooking : 1 cup, cooked : 226 calEgg substitute, NS as to powdered, frozen, or liquid : 1 Typical Serving : 51 cal

Calories: 524 Carb=102g Prot=18g Fat=8.1g

Flax seeds : 4g : 20 calMeal replacement or supplement, liquid, predigested protein : 2 fl oz : 139 calCarrots, raw : 170.1g : 73 calAlmonds : 1/5 cup : 166 cal

Snack 1Calories: 398 Carb=24g Prot=43g Fat=16g

Page 6: Building better arms

WORKOUT TRAINER JOURNAL

6©2012 All right reserved

LUNCH

DINNER

Olive oil : 1 tablespoon : 119 calTuna, canned, water pack : 3 oz : 99 calRice, white, cooked, instant, fat not added in cooking : 2 Typical Serving : 216 calApple, raw : 1 medium (2-3/4” dia) (approx 3 per lb) : 81 cal

Beef steak, broiled or baked, lean only eaten : 1/2 sirloin steak(yield after cooking, bone and fat removed) : 238 cal

Broccoli, cooked, from fresh, fat not added in cooking : 1 Typical Serving : 22 cal

Rice, white, cooked, instant, fat not added in cooking : 1 cup, cooked : 160 cal

Calories: 515 Carb=68g Prot=26g Fat=15g

Meal replacement or supplement, liquid, predigested protein : 2 fl oz : 139 cal

Snack 2Calories: 139 Carb=0g Prot=35g Fat=0g

Calories: Carb=39g Prot=41g Fat=10g

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WORKOUT TRAINER JOURNAL

7©2012 All right reserved

Banana, raw : 1 medium (7” to 7-7/8” long) : 109 calPeanut butter and jelly sandwich : 1 sandwich : 330 cal

Snack 3Calories: Carb=39g Prot=41g Fat=10g

2434 Carb=302g Prot=175g Fat=65gTotal Calories:

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WORKOUT TRAINER JOURNAL

8©2012 All right reserved

Daily Meal Plan3

BREAKFASTBanana, raw : 1 large (8” to 8-7/8” long) : 125 calEgg, white only, cooked : 1 white : 16 calOatmeal, cooked, regular, fat not added in cooking : 1-1/2 cup, cooked : 218 calGranola : 1/2 Typical Serving : 128 cal

Flax seeds : 1/16 cup : 45 calCheese, cottage, lowfat, low sodium : 2 cup : 325 calAlmonds : 1/5 Typical Serving : 33 cal

Snack 1Calories: 404 Carb=17g Prot=59g Fat=11g

Calories: 917 Carb=128g Prot=31g Fat=34g

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WORKOUT TRAINER JOURNAL

9©2012 All right reserved

LUNCH

DINNER

Turkey, light meat, cooked, skin not eaten : 4 thin slice (approx 3” x 2” x 1/8”) : 88 calCarrots, raw : 6 thin strip or stick : 5 calSpinach, raw : 2 cup : 13 calPepper, sweet, red, raw : 2 cup, sliced : 50 cal

Margarine : 1/2 tablespoon : 39 calChicken, breast, with or without bone, broiled, NS as to skin eaten : 1/2 medium breast (yield after cooking, bone removed) : 180 calPineapple, raw : 2 cup, diced : 152 calSpinach, raw : 3 cup : 20 calBread, whole wheat, 100% : 2 regular slice : 138 calOlive oil : 1 tablespoon : 119 cal

Calories: 156 Carb=15g Prot=20g Fat=2.4g

Calories: 647 Carb=67g Prot=36g Fat=29g

Watermelon, raw : 1 slice (1” thick, 7-1/2” - 9-1/2” long, 4” high in center) : 91 calApple, raw : 1 large (3-1/4” dia) (approx 2 per lb) : 125 cal

Snack 2Calories: 216 Carb=53g Prot=2.2g Fat=2g

Snack 32340 Carb=280g Prot=148g Fat=78gTotal Calories:

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WORKOUT TRAINER JOURNAL

10©2012 All right reserved

Daily Meal Plan4

BREAKFAST

LUNCH

Banana, raw : 2 medium (7” to 7-7/8” long) : 217 calMeal replacement, protein type, milk- and soy-based, powdered, not reconstituted : 28.35g : 96 cal

Spinach, raw : 6 cup : 40 calLentil soup : 1 cup : 218 calRice, white, cooked, regular, fat not added in cooking : 1 cup, cooked : 203 calBroccoli, cooked, from fresh, fat not added in cooking : 6 cup, fresh, cut stalks : 260 cal

Granola bar, nonfat : 1 Typical Serving : 142 cal

Snack 1Calories: 313 Carb=69g Prot=12g Fat=1.8g

Calories: 142 Carb=33g Prot=2.5g Fat=0.39g

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WORKOUT TRAINER JOURNAL

11©2012 All right reserved

Calories: 722 Carb=123g Prot=49g Fat=13g

Pretzels, hard : 14 one ring pretzel : 107 cal

Pretzels, hard : 14 one ring pretzel : 107 cal

SnackSnack

2

3

Calories: 107 Carb=22g Prot=2.5g Fat=0.98g

Calories: 1069 Carb=100g Prot=90g Fat=41g

Calories: 107 Carb=22g Prot=2.5g Fat=0.98g

DINNERVegetarian pot pie : 1 Typical Serving : 509 calVegetarian chili (made with meat substitute) : 425g : 559 cal

2458 Carb=369g Prot=158g Fat=57gTotal Calories:

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WORKOUT TRAINER JOURNAL

12©2012 All right reserved

Exercise Sets Reps Muscle Group

Machine Leg Press Both Legs

Dumbbell Front Squat

Walking Lunge

Standing Calf Raise

Barbell Incline Bench Press On Bench

Reverse Grip Incline Bench Press

Laying on Bench Dumbbell Flys Both Arms

DB Cross Body Hammer Curls

SUPER-SET

Laying On Bench Dumbbell Tricep Extension Alternating Arms

Seated Barbell Biceps Curl

SUPER-SET

Standing Kickbacks Both Arms With Band

Standing Bicep Curl Barbell With Band Both Arms

SUPER-SET

Dumbbell Overhead Triceps Extension Both Arms

Jump Rope

3

4

4

4

3

3

3

3

0

3

3

0

3

3

0

3

3

15

6

8

20

15

6

15

12

0

15

12

0

25

20

0

20

30

Legs

Legs

Legs

Legs

Chest

Chest

Chest

Arms

TIPS

Arms

Arms

TIPS

Arms

Arms

TIPS

Arms

Cardio

DA

Y 1WEEK

1

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WORKOUT TRAINER JOURNAL

13©2012 All right reserved

Exercise Sets Reps Muscle Group

Standing Dumbbell Shoulder Press Alternating Arms

Tri-Set

Standing Dumbbell Side Raise Alternating Arms

Tri-Set

Standing Dumbbell Rear Delt Raise One Arm

Standing Dumbbell Upright Row Alternating Arms

SUPER-SET

Standing Dumbbell Front Raise Alternating Arms

Standing Dumbbell Shoulder Press Alternating Arms

Seated On Bench Cable Lat Pulldowns One Arm

SUPER-SET

Dumbbell Bent Over Close Grip Rows One Arm

Pull-Up/ Chin

Standing Dumbbell Shrugs

Seated On Bench Cable Lat Pulldowns Both Arms

Reverse Crunch/ Leg Lifts

Laying On Ball Abdominal Crunch With Cable

Plank

Jump Rope

3

0

3

0

3

3

0

3

1

3

0

3

3

3

1

3

4

3

3

12

0

8

0

10

12

0

8

20

12

0

8

8

15

20

10

30

30

30

Shoulders

TIPS

Shoulders

TIPS

Shoulders

Shoulders

TIPS

Shoulders

Shoulders

Back

TIPS

Back

Back

Shoulders

Back

Abs

Abs

Abs

Cardio

DA

Y 2WEEK

1

Page 14: Building better arms

WORKOUT TRAINER JOURNAL

14©2012 All right reserved

Exercise Sets Reps Muscle Group

Standing Bicep Curl Dumbbell Both Arms

SUPER-SET

Standing Bicep Curl Dumbbell Alternating Arms

Standing High Bicep Curls One Arm

Standing Bicep Cable Curl Behind

Standing Bicep Curl Dumbbell Both Arms

Seated On Ball Bicep Curl With Band Both Arms In Front

Standing Cable Triceps Extension Both Arms

SUPER-SET

Dumbbell Overhead Triceps Extension Both Arms

Reverse Triceps Extension/ Reverse Skullcrusher

Dips

Standing Cable Triceps Extension Both Arms

Laying On Ball Abdominal Crunch With Dumbbell

V-Ups With No Equipment

Plank

Bent Over Cable Crunch

3

0

3

3

3

1

3

3

0

3

3

3

1

4

4

3

3

10

0

6

12

15

20

25

15

0

10

8

12

20

25

10

30

10

Arms

TIPS

Arms

Arms

Arms

Arms

Arms

Arms

TIPS

Arms

Arms

Chest

Arms

Abs

Abs

Abs

Abs

DA

Y 3WEEK

1

Page 15: Building better arms

WORKOUT TRAINER JOURNAL

15©2012 All right reserved

Exercise Sets Reps Muscle Group

Barbell One Legged Squat Foot On Bench

SUPER-SET

Barbell Squat

Dumbbell Side Lunge

SUPER-SET

Step Ups Alternating Legs

Prone Machine Leg Curl Alternating Legs

Seated Calf Raise

Barbell Squat

Dumbbell Bench Press On Bench Alternating Arms

SUPER-SET

Dumbbell Bench Press On Bench Both Arms

Barbell Bench Press On Bench With Band

Standing High Cable Flys Alternating Arms

Standing High Cable Flys Both Arms

Dumbbell Bench Press On Bench Both Arms

Reverse Crunch/ Leg Lifts

Bent Over Cable Crunch

3

0

3

3

0

3

3

3

1

3

0

3

3

3

3

1

3

3

5

0

15

6

0

10

15

20

20

5

0

5

8

6

6

20

12

15

Legs

TIPS

Legs

Legs

TIPS

Legs

Legs

Legs

Legs

Chest

TIPS

Chest

Chest

Chest

Chest

Chest

Abs

Abs

DA

Y 4WEEK

1

Page 16: Building better arms

WORKOUT TRAINER JOURNAL

16©2012 All right reserved

Exercise Sets Reps Muscle Group

Pull-Up/ Chin

Standing Dumbbell Shoulder Press One Arm

SUPER-SET

Standing Cable Side Raise One Arm

Pull-Up/ Chin

Standing Barbell Upright Row

SUPER-SET

Standing Dumbbell Rear Delt Raise One Arm

Pull-Up/ Chin

Seated Barbell Biceps Curl

SUPER-SET

Laying On Bench Bar Triceps Extension Both Arms

Pull-Up/ Chin

Standing Cable Tricep Extension One Arm

SUPER-SET

Standing Biceps Curl Dumbbell With Band Alternating Arms

Pull-Up/ Chin

Reverse Crunch/ Leg Lifts

Bent Over Cable Crunch

3

4

0

4

3

4

0

4

3

4

0

4

3

4

0

4

3

4

4

10

12

0

10

8

10

0

8

6

6

0

15

4

15

0

15

2

10

15

Back

Shoulders

TIPS

Shoulders

Back

Shoulders

TIPS

Shoulders

Back

Arms

TIPS

Arms

Back

Arms

TIPS

Arms

Back

Abs

Abs

DA

Y 5WEEK

1

Page 17: Building better arms

WORKOUT TRAINER JOURNAL

17©2012 All right reserved

DA

Y 1Exercise Sets Reps Muscle Group

Dumbbell Squat With Ball

ROMANIAN DEADLIFT

Prone Machine Leg Curl Alternating Legs

Barbell Squat With Band

Dumbbell Bench Press On Bench Alternating Arms

SUPER-SET

Close Grip Push Ups

Standing Chest Fly With Band One Arm

SUPER-SET

Barbell Bench Press On Bench

Dumbbell Bench Press On Bench Both Arms

Seated Barbell Biceps Curl

SUPER-SET

Laying On Bench Bar Triceps Extension Both Arms

Standing Biceps Curl Dumbbell With Band Alternating Arms

SUPER-SET

Standing Cable Triceps Extension Both Arms

Dips

SUPER-SET

DB Cross Body Hammer Curls

Seated Barbell Biceps Curl

SUPER-SET

Laying On Bench Bar Triceps Extension Both Arms

Hanging Leg Raise

SUPER-SET

Laying on Ball Abdominal Crunches Hands Straight Up

4

4

4

1

4

0

4

3

0

3

1

3

0

3

3

0

3

3

0

3

1

0

1

3

0

3

12

10

12

20

8

0

8

20

0

8

20

8

0

12

12

0

15

10

0

8

20

0

20

10

0

30

Legs

Legs

Legs

Legs

Chest

TIPS

Chest

Chest

TIPS

Chest

Chest

Arms

TIPS

Arms

Arms

TIPS

Arms

Chest

TIPS

Arms

Arms

TIPS

Arms

Abs

TIPS

Abs

WEEK

2

Page 18: Building better arms

WORKOUT TRAINER JOURNAL

18©2012 All right reserved

Exercise Sets Reps Muscle Group

Barbell Push Press (with bands optional)

Seated On Ball Dumbbell Military Press One Arm

Tri-Set

Standing Dumbbell Side Raise Both Arms

Tri-Set

Standing Barbell Front Raise

Standing Dumbbell Rear Delt Raise Both Arms

SUPER-SET

Dumbbell Bent Over Wide Grip Rows Both Arms

Barbell Push Press (with bands optional)

Seated On Bench Cable Lat Pulldowns One Arm

SUPER-SET

Standing Overhead Pulldowns With Band Both Arms

Standing Barbell Shrugs

Seated On Bench Bar Lat Pulldowns

Bent Over Cable Crunch

V-Ups With No Equipment

3

3

0

3

0

3

3

0

3

1

3

0

3

3

1

3

3

12

10

0

8

0

8

10

0

5

20

8

0

15

10

20

10

20

Olympic Lifts

Shoulders

TIPS

Shoulders

TIPS

Shoulders

Shoulders

TIPS

Back

Olympic Lifts

Back

TIPS

Back

Shoulders

Back

Abs

Abs

DA

Y 2WEEK

2

Page 19: Building better arms

WORKOUT TRAINER JOURNAL

19©2012 All right reserved

Exercise Sets Reps Muscle Group

Standing Bicep Curl Dumbbell Both Arms

SUPER-SET

Reverse Triceps Extension/ Reverse Skullcrusher

Standing Biceps Curl Dumbbell With Band Alternating Arms

Close Grip Push Ups

SUPER-SET

DB Cross Body Hammer Curls

Standing High Bicep Curls One Arm

SUPER-SET

Standing Cable Triceps Extension Both Arms

Standing High Bicep Curls One Arm

Cable Concentration Bicep Curl

SUPER-SET

Standing Triceps Extension With Band One Arm

Standing Cable Triceps Extension Both Arms

Bent Over Cable Crunch

Laying on Ground Abdominal Crunches Hands by Head

4

0

4

1

4

0

4

4

0

4

1

4

0

4

1

4

3

10

0

6

20

15

0

10

15

0

10

20

12

0

10

20

10

25

Arms

TIPS

Arms

Arms

Chest

TIPS

Arms

Arms

TIPS

Arms

Arms

Arms

TIPS

Arms

Arms

Abs

Abs

DA

Y 3WEEK

2

Page 20: Building better arms

WORKOUT TRAINER JOURNAL

20©2012 All right reserved

Exercise Sets Reps Muscle Group

Machine Leg Press Both Legs

Barbell Walking Lunge

Laying On Ground Feet On Ball Leg Curl Both Legs

SUPER-SET

Dumbbell Front Squat

Dumbbell Straight Legged Deadlift

SUPER-SET

Adductor Side Steps

Machine Leg Press Both Legs

Barbell Incline Bench Press On Bench

Dumbbell Bench Press On Bench Alternating Arms

SUPER-SET

Laying on Bench Dumbbell Flys One Arm

Standing Mid Cable Flys Both Arms

Medicine Ball Push-Ups

Reverse Grip Incline Bench Press

V-Ups With No Equipment

Bent Over Cable Crunch

3

3

3

0

3

3

0

3

1

3

3

0

3

3

3

1

3

3

8

10

20

0

8

10

0

15

20

6

5

0

10

15

10

20

20

30

Legs

Legs

Legs

TIPS

Legs

Legs

TIPS

Legs

Legs

Chest

Chest

TIPS

Chest

Chest

Chest

Chest

Abs

Abs

DA

Y 4WEEK

2

Page 21: Building better arms

WORKOUT TRAINER JOURNAL

21©2012 All right reserved

Exercise Sets Reps Muscle Group

Pull-Up/ Chin

Standing Barbell Military Press

SUPER-SET

Standing Side Raise With Band Both Arms

Pull-Up/ Chin

Standing Barbell Upright Row

SUPER-SET

Standing Front Raise With Band Both Arms

Pull-Up/ Chin

Standing Bicep Curl Dumbbell Alternating Arms

Laying On Bench Dumbbell Tricep Extension Both Arms

Standing Bicep Curl With Band Both Arms

Standing Kickbacks Both Arms With Band

Standing Bicep Curl Dumbbell Both Arms

SUPER-SET

Standing Cable Triceps Extension Both Arms

Pull-Up/ Chin

3

3

0

3

3

3

0

3

3

3

3

3

3

1

0

1

3

10

12

0

12

8

12

0

12

6

12

15

12

20

20

0

20

4

Back

Shoulders

TIPS

Shoulders

Back

Shoulders

TIPS

Shoulders

Back

Arms

Arms

Arms

Arms

Arms

TIPS

Arms

Back

DA

Y 5WEEK

2

Page 22: Building better arms

WORKOUT TRAINER JOURNAL

22©2012 All right reserved

Exercise Sets Reps Muscle Group

Seated Machine Leg Extension Both Legs

SUPER-SET

Prone Machine Leg Curl Both Legs

Barbell Squat With Band

Barbell Front Lunge

SUPER-SET

Standing Calf Raise

Barbell Squat

Dumbbell Bench Press On Bench Both Arms

SUPER-SET

Laying on Bench Dumbbell Flys Both Arms

Barbell Bench Press On Bench With Band

Standing High Cable Flys One Arm

Dumbbell Bench Press On Bench Both Arms

Standing Bicep Curl Dumbbell Both Arms

SUPER-SET

Standing Bicep Curl With Band Both Arms

Standing Cable Triceps Extension Both Arms

SUPER-SET

Standing Kickbacks Both Arms With Band

Seated Barbell Biceps Curl

SUPER-SET

Standing Cable Triceps Extension Both Arms

Laying On Ball Abdominal Crunch With Cable

Reverse Crunch/ Leg Lifts

1

0

1

3

3

0

3

1

3

0

3

3

3

1

3

0

3

3

0

3

1

0

1

3

3

12

0

12

6

5

0

20

20

8

0

10

20

10

20

10

0

10

15

0

25

20

0

20

25

10

Legs

TIPS

Legs

Legs

Legs

TIPS

Legs

Legs

Chest

TIPS

Chest

Chest

Chest

Chest

Arms

TIPS

Arms

Arms

TIPS

Arms

Arms

TIPS

Arms

Abs

Abs

DA

Y 1WEEK

3

Page 23: Building better arms

WORKOUT TRAINER JOURNAL

23©2012 All right reserved

Exercise Sets Reps Muscle Group

Standing Shoulder Press With Band Both Arms

Tri-Set

Standing Side Raise With Band Both Arms

Tri-Set

Standing Front Raise With Band Both Arms

Standing Barbell Military Press

Tri-Set

Standing Dumbbell Side Raise Both Arms

Tri-Set

Standing Dumbbell Front Raise Both Arms

Standing Dumbbell Shoulder Press Both Arms

Dumbbell Bent Over Wide Grip Rows Both Arms

Seated On Bench Cable Lat Pulldowns One Arm

Laying On Ground Dumbbell Prone Cobras

Prone Iso Abs On Ball

Laying On Ball Abdominal Crunch With Dumbbell

3

0

3

0

3

3

0

3

0

3

1

3

3

3

3

3

30

0

30

0

30

12

0

12

0

12

20

10

15

15

30

30

Shoulders

TIPS

Shoulders

TIPS

Shoulders

Shoulders

TIPS

Shoulders

TIPS

Shoulders

Shoulders

Back

Back

Back

Abs

Abs

DA

Y 2WEEK

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Page 24: Building better arms

WORKOUT TRAINER JOURNAL

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Exercise Sets Reps Muscle Group

Standing Bicep Curl Barbell Both Arms

SUPER-SET

Laying On Bench Bar Triceps Extension Both Arms

Standing Bicep Curl Dumbbell Alternating Arms

SUPER-SET

Laying On Bench Dumbbell Tricep Extension Both Arms

Standing High Bicep Curls One Arm

SUPER-SET

Standing Kickbacks One Arm With Band

Standing Bicep Curl Barbell Both Arms

SUPER-SET

Standing Cable Triceps Extension Both Arms

DB Cross Body Hammer Curls

SUPER-SET

Dips

Laying On Ball Abdominal Crunch With Cable

SUPER-SET

Bent Over Cable Crunch

4

0

4

4

0

4

4

0

4

1

0

1

4

0

4

3

0

3

12

0

10

8

0

12

10

0

15

20

0

20

8

0

10

25

0

25

Arms

TIPS

Arms

Arms

TIPS

Arms

Arms

TIPS

Arms

Arms

TIPS

Arms

Arms

TIPS

Chest

Abs

TIPS

Abs

DA

Y 3WEEK

3

Page 25: Building better arms

WORKOUT TRAINER JOURNAL

25©2012 All right reserved

Exercise Sets Reps Muscle Group

Standing Squat With Band

Dumbbell Straight Legged Deadlift

Barbell Front Squat

Dumbbell Side Lunge

Seated Calf Raise

Barbell Front Squat

Dumbbell Reverse-Grip Bench Press

Barbell Incline Bench Press On Bench

SUPER-SET

Laying On Incline Bench Dumbbell Flys Both Arms

Dumbbell Reverse-Grip Bench Press

Seated Barbell Biceps Curl

SUPER-SET

Laying On Ball Bar Tricep Extension Both Arms

Dips

Seated On Bench Bicep Curl Dumbbell Alternating Arms

Standing High Bicep Curls One Arm

SUPER-SET

Close Grip Pushups Feet On Ball

V-Ups With No Equipment

Laying on Ground Abdominal Crunches Hands by Head

3

3

3

3

3

1

3

3

0

3

1

3

0

3

3

3

1

0

1

3

3

15

15

6

8

20

20

8

6

0

15

20

12

0

15

12

15

30

0

25

15

40

Legs

Legs

Legs

Legs

Legs

Legs

Chest

Chest

TIPS

Chest

Chest

Arms

TIPS

Arms

Chest

Arms

Arms

TIPS

Chest

Abs

Abs

DA

Y 4WEEK

3

Page 26: Building better arms

WORKOUT TRAINER JOURNAL

26©2012 All right reserved

Exercise Sets Reps Muscle Group

Pull-Up/ Chin

Seated On Ball Barbell Military Press

SUPER-SET

Standing Dumbbell Side Raise Both Arms

Pull-Up/ Chin

Standing Barbell Upright Row

SUPER-SET

Standing Dumbbell Front Raise Both Arms

Pull-Up/ Chin

Standing Dumbbell Rear Delt Raise Both Arms

SUPER-SET

Seated On Bench Bar Lat Pulldowns

Pull-Up/ Chin

Dumbbell Bent Over Wide Grip Rows One Arm

SUPER-SET

Seated Cable Row

Pull-Up/ Chin

Laying on Ground Abdominal Crunches Hands by Head

SUPER-SET

Bent Over Cable Crunch

3

3

0

3

3

3

0

3

3

3

0

3

3

3

0

3

3

3

0

3

12

6

0

10

10

6

0

8

8

10

0

15

6

8

0

6

4

10

0

20

Back

Shoulders

TIPS

Shoulders

Back

Shoulders

TIPS

Shoulders

Back

Shoulders

TIPS

Back

Back

Back

TIPS

Back

Back

Abs

TIPS

Abs

DA

Y 5WEEK

3

Page 27: Building better arms

WORKOUT TRAINER JOURNAL

27©2012 All right reserved

DA

Y 1WEEK

4

Exercise Sets Reps Muscle Group

Barbell Deadlift

Hang Clean

Barbell Squat

Adductor Side Steps

Barbell Walking Lunge

SUPER-SET

Dumbbell Straight Legged Deadlift

Barbell Deadlift

Dumbbell Bench Press On Bench One Arm

Standard Push Ups On Ground/Power Push Up

SUPER-SET

Barbell Bench Press On Bench With Band

Standing High Cable Flys One Arm

Dumbbell Bench Press On Bench Both Arms

Standing Bicep Curl Dumbbell Both Arms

SUPER-SET

Standing Bicep Curl Dumbbell Alternating Arms

Standing Kickbacks Alternating Arms With Band

SUPER-SET

Dumbbell Overhead Triceps Extension Both Arms

Standing Bicep Curl Barbell With Band Both Arms

Standing Cable Triceps Extension Both Arms

Standing Bicep Curl With Band Both Arms

SUPER-SET

Standing Triceps Extension With Band Both Arms

V-Ups With No Equipment

3

3

3

3

3

0

3

1

3

3

0

3

3

1

3

0

3

3

0

3

3

3

1

0

1

5

5

10

8

20

6

0

10

10

12

10

0

20

10

20

6

0

6

10

0

8

25

15

20

0

20

15

Legs

Olympic Lifts

Legs

Legs

Legs

TIPS

Legs

Legs

Chest

Chest

TIPS

Chest

Chest

Chest

Arms

TIPS

Arms

Arms

TIPS

Arms

Arms

Arms

Arms

TIPS

Arms

Abs

Page 28: Building better arms

WORKOUT TRAINER JOURNAL

28©2012 All right reserved

DA

Y 2WEEK

4

Exercise Sets Reps Muscle Group

Machine Military Press Alternating Arms

Standing Dumbbell Side Raise One Arm

Standing Dumbbell Front Raise One Arm

Standing Shoulder Press With Band Both Arms

Standing Barbell Shrugs

Pull-Up/ Chin

Seated On Bench Cable Lat Pulldowns One Arm

SUPER-SET

Standing Overhead Pulldowns With Band Both Arms

Seated Cable Row

SUPER-SET

Dumbbell Bent Over Wide Grip Rows One Arm

Reverse Crunch/ Leg Lifts

SUPER-SET

Bent Over Cable Crunch

3

3

3

1

3

3

3

0

3

4

0

4

3

0

3

20

12

12

30

20

5

15

0

15

10

0

8

15

0

20

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Back

Back

TIPS

Back

Back

TIPS

Back

Abs

TIPS

Abs

Page 29: Building better arms

WORKOUT TRAINER JOURNAL

29©2012 All right reserved

DA

Y 3WEEK

4

Exercise Sets Reps Muscle Group

Standing Bicep Curl Barbell Both Arms

Laying On Bench Bar Triceps Extension Both Arms

Standing Bicep Cable Curl Behind

SUPER-SET

Cable Tricep Kickback

Standing Bicep Curl Barbell Both Arms

SUPER-SET

Standing Cable Triceps Extension Both Arms

Standing Biceps Curl Dumbbell With Band Alternating Arms

Dips

DB Cross Body Hammer Curls

SUPER-SET

Standing Triceps Extension With Band One Arm

Seated Barbell Biceps Curl

SUPER-SET

Laying On Bench Bar Triceps Extension Both Arms

Laying on Ground Abdominal Crunches Feet on Ball Hands by Head

Reverse Crunch/ Leg Lifts

Plank

3

3

3

0

3

1

0

1

3

3

3

0

3

1

0

1

3

3

3

10

10

15

0

15

20

0

20

12

20

10

0

12

20

0

20

20

10

30

Arms

Arms

Arms

TIPS

Arms

Arms

TIPS

Arms

Arms

Chest

Arms

TIPS

Arms

Arms

TIPS

Arms

Abs

Abs

Abs

Page 30: Building better arms

WORKOUT TRAINER JOURNAL

30©2012 All right reserved

DA

Y 4WEEK

4

Exercise Sets Reps Muscle Group

Power Pull/ High Pull

Seated On Bench Dumbbell Military Press Alternating Arms

Tri-Set

Seated On Bench Dumbbell Side Raise Alternating Arms

Tri-Set

Standing Dumbbell Rear Delt Raise Both Arms

Standing Barbell Upright Row

Dumbbell Power Row

Barbell Bent Over Wide Grip Rows Both Arms

SUPER-SET

Barbell Bent Over Close Grip Rows Both Arms

Incline Dumbbell Shrug

Dumbbell Pullover’s

Barbell Bent Over Wide Grip Rows Both Arms

Machine Military Press Alternating Arms

Standing Barbell Shrugs

V-Ups With No Equipment

SUPER-SET

Laying on Ball Abdominal Crunches Hands by Head

3

3

0

3

0

3

3

1

3

0

3

3

3

1

3

1

3

0

3

10

12

0

12

0

12

20

10

8

0

5

20

8

20

20

20

15

0

30

Olympic Lifts

Shoulders

TIPS

Shoulders

TIPS

Shoulders

Shoulders

Back

Back

TIPS

Back

Back

Back

Back

Shoulders

Shoulders

Abs

TIPS

Abs

Page 31: Building better arms

WORKOUT TRAINER JOURNAL

31©2012 All right reserved

DA

Y 5WEEK

4

Exercise Sets Reps Muscle Group

Barbell Front Squat

SUPER-SET

Jump Squat

Pull-Up/ Chin

SUPER-SET

Seated Barbell Biceps Curl

Front Lunge

SUPER-SET

Barbell Straight Legged Deadlift

Pull-Up/ Chin

Standing Bicep Curl Barbell Both Arms

Prone Machine Leg Curl Both Legs

SUPER-SET

Standing Calf Raise

Pull-Up/ Chin

SUPER-SET

Standing Bicep Curl Barbell Both Arms

Barbell Incline Bench Press On Bench

SUPER-SET

Dumbbell Incline Bench Press On Bench Both Arms

Dips

SUPER-SET

Standing Cable Triceps Extension Both Arms

Standing High Cable Flys Both Arms

Dips

SUPER-SET

Standing Cable Triceps Extension Both Arms

Close Grip Pushups Feet On Ball

Dips

SUPER-SET

Standing Cable Triceps Extension Both Arms

Laying On Ball Abdominal Crunch With Cable

3

0

3

3

0

3

3

0

3

3

3

3

0

3

3

0

3

3

0

3

3

0

3

3

3

0

3

3

3

0

3

4

6

0

8

10

0

10

5

0

5

8

8

15

0

15

6

0

6

12

0

15

10

0

10

10

8

0

8

10

6

0

6

25

Legs

TIPS

Legs

Back

TIPS

Arms

Legs

TIPS

Legs

Back

Arms

Legs

TIPS

Legs

Back

TIPS

Arms

Chest

TIPS

Chest

Chest

TIPS

Arms

Chest

Chest

TIPS

Arms

Chest

Chest

TIPS

Arms

Abs