ARMS DOMINATING

PHASE : 1

EXERCISE SET WEEK 1 WEEK 2 WEEK 3 WEEK 4

DAY 1
ARMS

DAY 2
CHEST + SHOULDER

DIPS 4 12 8 6 10
INCLINE DB PRESS 3 12 8 6 10
FLAT DB FLY 3 12 8 6 10
DECLINE DB PRESS 3 12 8 6 10
SIDE LATERAL RAISE 4 12 8 6 10
L - LATERALS 3 12 8 6 10
DB PRESS 3 12 8 6 10

DAY 3 - OFF

DAY - 4
LEG + BACK

ROMANIAN DEADLIFT + LEG CURL 3 12 8 6 10

CLOSE STANCE LEG PRESS + LEG EXTENSION 3 12 8 6 10
STRAIGHT ARM PULLDOWN 3 12 8 6 10
REVERSE GRIP SEATED ROW 4 12 8 6 10
NEUTRAL GRIP PULLDOWN 3 12 8 6 10
REVERSE FLY 3 12 8 6 10
SHRUGS 3 12 8 6 10

DAY – 5 - OFF

DAY – 6 - ARMS