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. 2002, 'A sick NHS: the diagnosis', The Observer, 7 April. Audit and Inspection [CHAI]) provides an arm's-length inspectorate function. Kettering Hospital – “See & Treat” in A&E – patients seen within 1. EBooking – a national standard service for booking hospital appointments.
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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
Week 1
Exercise | Sets | Reps | Muscle Group |
---|---|---|---|
Bench Press | 3 | 8-10 | Chest |
REST | |||
Reverse-Grip Bench Press | 3 | 8-10 | Chest |
REST | |||
Incline Dumbbell Flye | 3 | 8-10 | Chest |
REST | |||
Cable Crossover | 3 | 10-12 | Chest |
REST | |||
Close-Grip Bench Press | 3 | 3-5 (Negative Reps) | Triceps |
REST | |||
Close-Grip Bench Press | 3 | 6-8 (x2 Rest Pauses) | Triceps |
REST | |||
Dumbbell Overhead Triceps Extension | 3 | 6-8 (x2 Drop Sets) | Triceps |
REST | |||
Triceps Pressdown | 3 | 6-8 (x2 Drop Sets) | Triceps |
REST | |||
Barbell Curl | 3 | 3-5 (Negative Reps) | Biceps |
REST | |||
Barbell Curl | 3 | 6-8 (x2 Rest Pauses) | Biceps |
REST | |||
Incline Dumbbell Curl | 3 | 6-8 (x2 Drop Sets) | Biceps |
REST | |||
Preacher Curl | 3 | 6-8 (x2 Drop Sets) | Biceps |
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