𝕄𝔸ℍ𝔸𝕍𝔼𝔼ℝ 𝔾𝕐𝕄 𝔻𝕀𝔾𝕀𝕋𝔸𝕃

Workout Split for Big Arms Day 1 – Chest + Triceps (Push Focus) Bench Press – 4x6-8 Incline Dumbbell Press – 4x8-10 Overhead Tricep Extension – 3x10-12 Skull Crushers – 3x10-12 Tricep Dips (weighted if possible) – 3x8-10 Day 2 – Back + Biceps (Pull Focus) Pull-Ups (weighted if strong enough) – 4x6-8 Barbell Row – 4x8-10 Barbell Curl – 4x8-10 Dumbbell Hammer Curl – 3x10-12 Concentration Curl – 3x12-15 Day 3 – Rest or Active Recovery (light cardio, stretching, abs, mobility) Day 4 – Shoulders + Arms (Direct Arm Blast) Overhead Press – 4x6-8 Lateral Raises – 3x12-15 Close-Grip Bench Press – 4x8-10 Rope Pushdowns – 3x12-15 Incline Dumbbell Curl – 4x8-10 Preacher Curl – 3x12-15 Day 5 – Arms + Forearm Focus Barbell Curl (heavy) – 5x6-8 Dumbbell Curl (strict form) – 4x8-10 Cable Rope Curl – 3x12-15 Overhead Rope Extension – 4x8-10 Tricep Kickbacks – 3x12-15 Wrist Curl + Reverse Wrist Curl – 4x15-20 each Day 6 ...