Balanced Arm Development (Upper/Lower Split)
4-day upper/lower split with balanced biceps/triceps volume for optimal arm development
Tag 1
7 Übungen- Dumbbell Bench Press3 × 8-10
RPE 7-8. Controlled movement.
- Wide-Grip Lat Pulldown (to Front)3 × 8-10
Pull to chest, not behind neck.
- Dumbbell Lateral Raise3 × 10-12
Scapular plane, not above 90°.
- Cable Rear Delt Fly3 × 10-12
Squeeze shoulder blades together.
- EZ-Bar Curl3 × 10-12
Full ROM, no momentum.
- Dumbbell Hammer Curl3 × 10-12
Maintain neutral wrist position.
- Triceps Pushdown (Bar)3 × 10-12
Lock elbows, move only forearm.
Tag 2
7 Übungen- Goblet Squat3 × 8-10
Focus on progressing to heavier weights.
- Romanian Deadlift (RDL)3 × 8-10
Hips back, neutral spine.
- Leg Extension3 × 10-12
Controlled eccentric phase.
- Seated Leg Curl3 × 10-12
Full contraction at end position.
- Barbell Hip Thrust3 × 10-12
Activate glutes at the top.
- Standing Calf Raise (Machine)4 × 12-15
Full range of motion.
- Plank3 × 45-60s
Maintain neutral spine.
Tag 3
7 Übungen- Incline Dumbbell Press3 × 8-10
30-45° bench angle for upper chest.
- Seated Cable Row3 × 8-10
Squeeze shoulder blades.
- Dumbbell Lateral Raise3 × 12-15
Slightly higher reps for volume.
- Cable Rear Delt Fly3 × 12-15
Important for rear delt health.
- Incline Dumbbell Curl3 × 8-10
Lengthened bicep position for better stretch.
- Machine Triceps Extension3 × 12-15
Joint-friendly for triceps development.
- Close-Grip Barbell Bench Press3 × 8-10
Progression from dumbbell version.
Tag 4
7 Übungen- Hack Squat Machine3 × 8-10
Safe squat variation with machine.
- Stiff-Legged Dumbbell Deadlift3 × 8-10
Hamstring focus, slow negative.
- Leg Extension3 × 10-12
Quadriceps isolation.
- Lying Leg Curl3 × 10-12
Hamstring isolation.
- Barbell Hip Thrust3 × 10-12
Progressive weight increases.
- Seated Calf Raise3 × 12-15
Soleus focus in seated position.
- Dead Bug3 × 8-10
Core stability without spinal flexion.
MS-JE4J
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