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Home Workouts 6 Weeks To Sick Arms

6 Weeks To Sick Arms

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6 Weeks To Sick Arms

To properly hit your arms during these 6 weeks, you'll

need to alternate your training split. Each week you will
follow a four-day training split. However, based on the
week and number of times you are training arms, you will
be training on four different days of the week and pairing
up different muscle groups each week. Use the following
training splits for each week of the Six Weeks to Sick
Arms program. Be sure to read the program overview as it
covers when to add the needed intensity techniques. The
workouts here are meant to be just reminders of the
exercises, sets, and reps of the program View complete
program

Week 1
Day 1
Exercise Sets Reps

Bench Press 3 8-10

REST

Reverse-Grip Bench Press 3 8-10

REST

Incline Dumbbell Flye 3 8-10

REST

Cable Crossover 3 10-12

REST

3-5
Close-Grip Bench Press 3 (Negative
Reps)
REST

6-8 (x2
Close-Grip Bench Press 3 Rest
Pauses)
REST

6-8 (x2
Dumbbell Overhead Triceps Extension 3 Drop Sets)
REST

6-8 (x2
Triceps Pressdown 3 Drop Sets)
REST

3-5
Barbell Curl 3 (Negative
Reps)
REST

6-8 (x2
Barbell Curl 3 Rest
Pauses)
REST

6-8 (x2
Incline Dumbbell Curl 3 Drop Sets)
REST

6-8 (x2
Preacher Curl 3 Drop Sets)

Day 2
Exercise Sets Reps

Squat 3 8-10
REST

Leg Press 3 10-12

REST

Leg Extension 3 12-15

REST

Romanian Deadlift 3 8-10

REST

Lying Leg Curl 3 12-15

REST

Standing Calf Raise 4 12-15

REST

Seated Calf Raise 4 12-15

Day 3
Exercise Sets Reps

Barbell Bent-Over Row 3 8-10

REST

Wide-Grip Lat Pulldown 3 8-10

REST

Reverse-Grip Lat Pulldown 3 8-10

REST

Straight-Arm Pulldown 3 10-12

REST

Seated Cable Row (wide-grip) 3 10-12

REST

Hanging Leg Raise 3 failure

REST

Standing Cable Crunch 3 10-12

Day 4
Exercise Sets Reps

Barbell Shoulder Press 4 8-10

REST

Dumbbell Upright Row 3 8-10

REST

Dumbbell Lateral Raise 3 10-12

REST

Standing Dumbbell Rear Delt Raise 3 10-12

REST

Barbell Shrug 4 8-10

Week 2
Day 1
Exercise Sets Reps

Incline Bench Press 3 8-10

REST

Reverse Grip Incline Dumbbell Press 3 8-10

REST

Dumbbell Flye 3 12-15

REST

Decline Dumbbell Flye 3 12-15

REST

Triceps Pressdown 3 15-20

REST

Lying Cable Triceps Extension 3 15-20

REST

Dumbbell Overhead Triceps Extension 3 15-20

REST

Incline Dumbbell Curl 3 15-20

REST

One Arm Dumbbell Preacher Curl 3 15-20

REST

Hammer Curl 3 15-20

Day 2
Exercise Sets Reps

Front Squat 3 8-10

REST

Hack Squat 3 8-10

REST

Leg Extension 3 8-10

REST

Seated Leg Curl 3 8-10

REST

Dumbbell Romanian Deadlift 3 8-10

REST

Seated Calf Raise 4 20-25

REST

Leg Press Calf Raise 4 15-20

Day 3
Exercise Sets Reps

Pull-Up 3 failure
REST

One-Arm Dumbbell Row 3 8-10

REST

Wide-Grip Lat Pulldown 3 10-12

REST

Seated Cable Row (wide-grip) 3 10-12

REST

Straight-Arm Pulldown 3 12-15

REST

Barbell Curl 3 20-25

REST

High Cable Curl 3 20-15

REST

Behind-Back Cable Curl 3 20-25

REST

Dips 3 failure
REST

Overhead Cable Triceps Extension 3 20-25

(low pulley)
REST

Triceps Pressdown 3 20-25

Day 4
Exercise Sets Reps

Standing Dumbbell Shoulder Press 3 8-10

REST

Machine Lateral Raise 3 12-15

REST

Smith Machine Upright Row 3 12-15

REST

Machine Rear-Delt Flye 3 12-15

REST

Dumbbell Shrug 4 10-12

REST

Reverse Crunch 3 failure

Superset with

Crunch 3 failure

Week 3
Day 1
Exercise Sets Reps

Cable Crossover 3 15-20

REST

Bench Press 3 15-20

REST

Incline Dumbbell Flye 3 15-20

REST

Incline Dumbbell Press 3 15-20

REST

3-5
Close-Grip Bench Press 3 (Negative
Reps)
REST

4-6 (x2
Close-Grip Bench Press 3 Rest
Pauses)
REST

4-6 (x2
Dumbbell Overhead Triceps Extension 3 Drop Set)
REST

4-6 (x2
Triceps Pressdown 3 Drop Set)
REST

3-5
Barbell Curl 3 (Negative
Reps)
REST

4-6 (x2
Barbell Curl 3 Rest
Pauses)
REST

4-6 (x2
Incline Dumbbell Curl 3 Drop Set)
REST

4-6 (x2
Preacher Curl 3 Drop Set)

Day 2
Exercise Sets Reps

Cable Lateral Raise 3 15-20

REST

Smith Machine Behind-Neck 3 15-20

Shoulder Press
REST

Smith Machine Upright Row 3 15-20

REST

Face Pull 3 15-20

REST

Dumbbell Shrug 4 15-20

REST

Decline Crunch With Twist 3 failure

REST

Oblique Crunch on Angled Back 3 failure

Extension Bench

Day 3
Exercise Sets Reps

Straight-Arm Pulldown 3 15-20

REST

Wide-Grip Lat Pulldown 3 15-20

REST

Barbell Bent-Over Row 3 15-20

REST

Seated Cable Row 3 15-20

REST

Cable Concentration Biceps Curl 3 10-12

REST

Behind-Back Cable Curl 3 10-12

REST

Smith Machine Curl Throw 3 10-12

REST

One-Arm Dumbbell Overhead Triceps 3 10-12

Extension
REST

Triceps Pressdown 3 10-12

REST

Dips 3 10-12

Day 4
Exercise Sets Reps

Lying Cable Triceps Extension 4 8-10

Superset with

Barbell Curl 3 10-12

REST

Triceps Pressdown 4 8-10

Superset with

High Cable Curl 4 8-10

REST

Leg Extension 3 15-20

REST

Squat 3 15-20
REST

Leg Press 3 15-20

REST

Lying Leg Curl 3 15-20

REST

Romanian Deadlift 3 15-20

REST

Seated Calf Raise 4 20-25

REST

Leg Press Calf Raise 4 20-25

Week 4
Day 1
Exercise Sets Reps

Reverse-Grip Incline Bench Press 3 10-12

REST

Dumbbell Bench Press 3 10-12

REST

Machine Flye 3 10-12

REST

Low-Pulley Cable Crossover 3 10-12

REST

3-5
Close-Grip Bench Press 3 (Negative
Reps)
REST

10-12 (x2
Close-Grip Bench Press 3 Rest
Pauses)
REST

10-12 (x2
Dumbbell Overhead Triceps Extension 3 Drop Set)
10-12 (x2
Triceps Pressdown 3 Drop Set)
3-5
Barbell Curl 3 (Negative
Reps)
10-12 (x2
Barbell Curl 3 Rest
Pauses)
10-12 (x2
Incline Dumbbell Curl 3 Drop Set)
10-12 (x2
Preacher Curl 3 Drop Set)

Day 2
Exercise Sets Reps

Seated Dumbbell Shoulder Press 3 10-12

REST

Cable Upright Row 3 10-12

REST

Cable Lateral Raise 3 10-12

REST

Dumbbell Bent-Over Lateral Raise 3 10-12

REST

Hanging Leg Raise 3 failure

Triset with

Cross-Over Crunch 3 failure

Triset with

Reverse Crunch 3 failure

REST

One-Arm Smith Machine Shrug 4 10-12

Day 3
Exercise Sets Reps

Pull-Up 3 10-12
REST

One-Arm Dumbbell Row 3 10-12

REST

Reverse-Grip Lat Pulldown 3 10-12

REST

Straight-Arm Pulldown 3 10-12

REST

Behind-Back Cable Curl 3 15-20

REST

High Cable Curl 3 15-20

REST

Rope Cable Hammer Curl 3 15-20

REST

Triceps Pressdown 3 15-20

REST

Overhead Cable Triceps Extension 3 15-20

(high pulley)
REST

Reverse-Grip Triceps Pressdown 3 15-20

Day 4
Exercise Sets Reps

Lying Cable Triceps Extension 3 25-30

Superset with

Close-Grip Bench Press 3 25-30

REST

25-30 with
Triceps Pressdown 3 rope
Superset with

Overhead Cable Triceps Extension 3 25-30

(high pulley)
REST

Incline Dumbbell Curl 3 25-30

Superset with

Alternating Dumbbell Curl 3 25-30

REST

Rope Cable Hammer Curl 3 25-30

Superset with

Cable Curl 3 25-30

Barbell Lying Triceps Extension 4 8-10
Superset with

Barbell Curl 4 8-10

REST

Triceps Pressdown 4 8-10

Superset with

High Cable Curl 4 8-10

REST

Front Squat 3 10-12

REST

Barbell Step-Up 3 10-12

REST

Leg Press 3 10-12

REST

Leg Extension 3 10-12

REST

Lying Leg Curl 3 10-12

REST

Leg Press Calf Raise 4 10-12

REST

Seated Calf Raise 4 10-12

Week 5
Day 1
Exercise Sets Reps

Bench Press 3 4-6

Incline Dumbbell Press 3 4-6
Dumbbell Flye 3 12-15
Cable Crossover 3 12-15
3-5
Close-Grip Bench Press 3 (Negatives)
8-10 (x2
Close-Grip Bench Press 3 Rest
Pause)
8-10 (x2
Dumbbell Overhead Triceps Extension 3 Drop Set)
8-10 (x2
Triceps Pressdown 3 Drop Set)
3-5
Barbell Curl 3 (Negatives)
8-10 (x2
Barbell Curl 3 Rest
Pause)
8-10 (x2
Incline Dumbbell Curl 3 Drop Set)
8-10 (x2
Preacher Curl 3 Drop Set)

Day 2
Exercise Sets Reps

Barbell Shoulder Press 3 4-6

Standing Dumbbell Shoulder Press 3 4-6
Both Arms
Dumbbell Lateral Raise 3 12-15
Machine Rear-Delt Flye 3 12-15
Smith Machine Shrug 2 4-6
Smith Machine Behind-Back Shrug 2 12-15
Bicycle Crunch 3 to failure
Cable Reverse Woodchopper 3 15-20

Day 3
Exercise Sets Reps

Barbell Bent-Over Row 3 4-6

Wide-Grip Lat Pulldown 3 4-6
Reverse-Grip Lat Pulldown 3 12-15
Straight-Arm Pulldown 3 12-15
Preacher Curl 3 20-25
Incline Dumbbell Curl 3 20-25
Hammer Curl 3 20-25
Triceps Pressdown 3 20-25
Machine Triceps Extension 3 20-25
Dumbbell Overhead Triceps Extension 3 20-25

Day 4
Exercise Sets Reps

Close-Grip Bench Press 3 12-15

Giant Set with

Barbell Lying Triceps Extension 3 12-15

Giant Set with

Dumbbell Overhead Triceps Extension 3 12-15

Giant Set with

Bench Dips 3 12-15

Prone Incline Dumbbell Curl 3 12-15
Giant Set with

Incline Dumbbell Curl 3 12-15

Giant Set with

Barbell Curl 3 12-15

Giant Set with

Hammer Curl 3 12-15

Squat 3 4-6
Leg Press 3 4-6
Leg Extension 3 12-15
Romanian Deadlift 3 4-6
Seated Leg Curl 3 12-15
Standing Calf Raise 4 12-15
Seated Calf Raise 4 20-25

Week 6
Day 1
Exercise Sets Reps

Bench Press 3 8-10

Reverse Grip Incline Dumbbell Press 3 8-10
Incline Dumbbell Flye 3 15-20
Smith Machine Bench Press 3 15-20
Hanging Leg Raise 3 to failure
Rope Cable Crunch 3 15-20
Oblique Cable Crunch 3 15-20

Day 2
Exercise Sets Reps

Barbell Bent-Over Row 3 8-10

Wide-Grip Lat Pulldown 3 8-10
Straight-Arm Pulldown 3 15-20
Seated Cable Row 3 15-20
Seated Calf Raise 3 15-20
Superset with

One-Leg Standing Calf Raise (body 3 15-20

weight)

Day 3
Exercise Sets Reps

Barbell Shoulder Press 3 8-10

Dumbbell Lateral Raise 3 8-10
Standing Dumbbell Rear Delt Raise 3 15-20
Smith Machine Shoulder Press 3 15-20
Barbell Shrug 4 8-10
Smith Machine Behind-Back Shrug 2 12-15

Day 4
Exercise Sets Reps

Close-Grip Bench Press 3 8-10

Dumbbell Overhead Triceps Extension 3 8-10
47 Pressdown
Triceps
Shares
3 8-10 "
22