Arms
Your 1-day workout plan, tailored to help you achieve your fitness goals.
About This Workout Plan
This gain muscle workout spans over 4 weeks, with 1 workout days per week.
Guidelines
- Hover over the main exercise image to make edits.
- Clone, change the weeks or delete the workout.
- Click on input rows to update your progress.
- Save changes to track your progress week by week.
- Day 1
Dumbbell Hammer Curl
Dumbbell Preacher Curl
Dumbbell Bent Over Triceps Extension
Dumbbell Triceps Kickback
Tate Press
Zottman Curl
Wrist Curls Palms Down
- Week 1
- Week 2
- Week 3
- Week 4
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 400 | 1 | 400 | 1 | 400 | 1 | 500 | ||||||||
| 2 | 400 | 2 | 400 | 2 | 400 | 2 | 500 | ||||||||
| 3 | 400 | 3 | 400 | 3 | 400 | 3 | 500 |
- Week 1
- Week 2
- Week 3
- Week 4
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 400 | 1 | 400 | 1 | 400 | 1 | 500 | ||||||||
| 2 | 400 | 2 | 400 | 2 | 300 | 2 | 500 | ||||||||
| 3 | 400 | 3 | 400 | 3 | 300 | 3 | 500 |
- Week 1
- Week 2
- Week 3
- Week 4
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 300 | 1 | 300 | 1 | 300 | 1 | 350 | ||||||||
| 2 | 300 | 2 | 300 | 2 | 300 | 2 | 350 | ||||||||
| 3 | 300 | 3 | 300 | 3 | 300 | 3 | 350 |
- Week 1
- Week 2
- Week 3
- Week 4
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 150 | 1 | 300 | 1 | 300 | 1 | 300 | ||||||||
| 2 | 150 | 2 | 400 | 2 | 200 | 2 | 300 | ||||||||
| 3 | 150 | 3 | 400 | 3 | 200 | 3 | 200 |
- Week 1
- Week 2
- Week 3
- Week 4
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 200 | 1 | 400 | 1 | 400 | 1 | 400 | ||||||||
| 2 | 200 | 2 | 400 | 2 | 400 | 2 | 400 | ||||||||
| 3 | 200 | 3 | 400 | 3 | 400 | 3 | 400 |
- Week 1
- Week 2
- Week 3
- Week 4
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 300 | 1 | 400 | 1 | 400 | 1 | 400 | ||||||||
| 2 | 300 | 2 | 400 | 2 | 400 | 2 | 400 | ||||||||
| 3 | 300 | 3 | 400 | 3 | 400 | 3 | 400 | ||||||||
| 4 | 300 | 4 | 400 | 4 | 400 | 4 | 400 |
- Week 1
- Week 2
- Week 3
- Week 4
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 100 | 1 | 200 | 1 | 200 | 1 | 200 | ||||||||
| 2 | 100 | 2 | 200 | 2 | 200 | 2 | 200 | ||||||||
| 3 | 100 | 3 | 200 | 3 | 200 | 3 | 200 |
Aggregated Volume
Weekly Completion
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