BBB arms

Build Muscle

3 weeks / 4 days per week

Avian is in love with me

Reviews

0 reviews

Week 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Squat

Supplemental

5 x 10 reps

Triceps Dip (Machine plate loaded)

Assistance

3 x 10 reps

Preacher Curl (Barbell)

Assistance

3 x 10 reps

Leg Extension (Machine)

Assistance

3 x 10 reps

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental

5 x 10 reps

Bar Pushdown (Cable)

Assistance

5 x 10 reps

Hammer Curl (Dumbbell)

Assistance

5 x 10 reps

Standing Calf Raise

Assistance

5 x 10 reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Deadlift

Supplemental

5 x 10 reps

Close Grip Bench Press (Barbell)

Assistance

5 x 10 reps

Curl (Dumbbell)

Assistance

5 x 10 reps

Lying Leg Curl (Machine)

Assistance

5 x 10 reps

Press

Main

5 x 65%

5 x 75%

5 x 85%

Press

Supplemental

5 x 10 reps

Lying Triceps Extension "Skull Crusher" (Barbell)

Assistance

5 x 10 reps

Incline Curl (Dumbbell)

Assistance

5 x 10 reps

Stiff Leg Deadlift (Barbell)

Assistance

5 x 10 reps

Week 2

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Squat

Supplemental

5 x 10 reps

Triceps Dip (Machine plate loaded)

Assistance

3 x 10 reps

Preacher Curl (Barbell)

Assistance

3 x 10 reps

Leg Extension (Machine)

Assistance

3 x 10 reps

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press

Supplemental

5 x 10 reps

Bar Pushdown (Cable)

Assistance

5 x 10 reps

Hammer Curl (Dumbbell)

Assistance

5 x 10 reps

Standing Calf Raise

Assistance

5 x 10 reps

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Deadlift

Supplemental

5 x 10 reps

Close Grip Bench Press (Barbell)

Assistance

5 x 10 reps

Curl (Dumbbell)

Assistance

5 x 10 reps

Lying Leg Curl (Machine)

Assistance

5 x 10 reps

Press

Main

3 x 70%

3 x 80%

3 x 90%

Press

Supplemental

5 x 10 reps

Lying Triceps Extension "Skull Crusher" (Barbell)

Assistance

5 x 10 reps

Incline Curl (Dumbbell)

Assistance

5 x 10 reps

Stiff Leg Deadlift (Barbell)

Assistance

5 x 10 reps

Week 3

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Squat

Supplemental

5 x 10 reps

Triceps Dip (Machine plate loaded)

Assistance

3 x 10 reps

Preacher Curl (Barbell)

Assistance

3 x 10 reps

Leg Extension (Machine)

Assistance

3 x 10 reps

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Bench Press

Supplemental

5 x 10 reps

Bar Pushdown (Cable)

Assistance

5 x 10 reps

Hammer Curl (Dumbbell)

Assistance

5 x 10 reps

Standing Calf Raise

Assistance

5 x 10 reps

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Deadlift

Supplemental

5 x 10 reps

Close Grip Bench Press (Barbell)

Assistance

5 x 10 reps

Curl (Dumbbell)

Assistance

5 x 10 reps

Lying Leg Curl (Machine)

Assistance

5 x 10 reps

Press

Main

5 x 75%

3 x 85%

1 x 95%

Press

Supplemental

5 x 10 reps

Lying Triceps Extension "Skull Crusher" (Barbell)

Assistance

5 x 10 reps

Incline Curl (Dumbbell)

Assistance

5 x 10 reps

Stiff Leg Deadlift (Barbell)

Assistance

5 x 10 reps

More templates like BBB arms

Doom Slayer
Build Muscle
8 weeks / 6 days per week
5x5/3/1 FSL Widowmaker 3 Day
Build Muscle
3 weeks / 3 days per week
Dan Jon Bulking Program
Build Muscle
6 weeks / 3 days per week
5x5/3/1, Anchor 3 Day
Build Muscle
4 weeks / 3 days per week

KeyLifts

BBB arms

Build Muscle

3 weeks / 4 days per week

Avian is in love with me

Reviews

0 reviews

Week 1

Day 1

Squat

Squat

Triceps Dip (Machine plate loaded)

Preacher Curl (Barbell)

Leg Extension (Machine)

Day 2

Bench Press

Bench Press

Bar Pushdown (Cable)

Hammer Curl (Dumbbell)

Standing Calf Raise

Day 3

Deadlift

Deadlift

Close Grip Bench Press (Barbell)

Curl (Dumbbell)

Lying Leg Curl (Machine)

Day 4

Press

Press

Lying Triceps Extension "Skull Crusher" (Barbell)

Incline Curl (Dumbbell)

Stiff Leg Deadlift (Barbell)

Week 2

Day 1

Squat

Squat

Triceps Dip (Machine plate loaded)

Preacher Curl (Barbell)

Leg Extension (Machine)

Day 2

Bench Press

Bench Press

Bar Pushdown (Cable)

Hammer Curl (Dumbbell)

Standing Calf Raise

Day 3

Deadlift

Deadlift

Close Grip Bench Press (Barbell)

Curl (Dumbbell)

Lying Leg Curl (Machine)

Day 4

Press

Press

Lying Triceps Extension "Skull Crusher" (Barbell)

Incline Curl (Dumbbell)

Stiff Leg Deadlift (Barbell)

Week 3

Day 1

Squat

Squat

Triceps Dip (Machine plate loaded)

Preacher Curl (Barbell)

Leg Extension (Machine)

Day 2

Bench Press

Bench Press

Bar Pushdown (Cable)

Hammer Curl (Dumbbell)

Standing Calf Raise

Day 3

Deadlift

Deadlift

Close Grip Bench Press (Barbell)

Curl (Dumbbell)

Lying Leg Curl (Machine)

Day 4

Press

Press

Lying Triceps Extension "Skull Crusher" (Barbell)

Incline Curl (Dumbbell)