60 Day Training Plan For Bigger Arms

Viewing 5 posts - 1 through 5 (of 10 total)
  • Author
    Posts
  • #8286
    Fraser_9to5
    Keymaster

    See the main program here https://9to5strength.com/60-day-training-plan/

    Over the 60 days my macro’s fluctuated, but if I group it by workout day and take an average it looks very consistent.

    9 Chest Days, Averaging: Protein 134 Carbs 220 Fat 83 Calories 2157

    9 Back Days, Averaging: Protein 116 Carbs 224 Fat 76 Calories 2050

    9 Bicep Days, Averaging: Protein 126 Carbs 216 Fat 81 Calories 2096

    8 Squat Days, Averaging: Protein 121 Carbs 228 Fat 75 Calories 2069

    4 Cardio Days, Averaging: Protein 103 Carbs 196 Fat 90 Calories 2003

    21 Rest Days, Averaging: Protein 117 Carbs 152 Fat 89 Calories 1876

    #8287
    Fraser_9to5
    Keymaster

    (back in 2016)

    17 July

    Incline Bench (BB) – 6 x 70kg, 5 x 75kg, 6 x 72.5kg   [3 mins]
    Incline Bench (DB) – 8 x 25kg, 8 x 27.5kg, 6 x 27.5kg  [2 mins]
    Chest Flyes – 3 x 12 x 8.5kg  [90 secs]
    Pushups – 3 x 15  [60 secs]
    Close Grip Bench Press – 5 x 75kg, 5 x 72.5kg, 4 x 70kg  [3 mins]
    Skull Crushers – 6 x 30kg, 2 x 12 x 20kg  [90 secs]
    DB Kickback (short ISO) – 15 x 2.5kg, 12 x 2.5kg  [60 secs]

    18 July

    Tempo Running – 100m x 5, 5, 4  [50m Jog, 50m walk recovery]

    19 July

    Box Jumps – 5
    Bent Over Row – 3 x 8 x 65kg  [3 mins]
    Hip Thrust – 4 x 8 x 80kg  [2.5 mins]
    One Arm Row – 3 x 10 x 30kg  [2 mins]
    DB Shrug – 3 x 10 x 20kg  [2 mins]
    Good Morning – 12 x 20kg, 2 x 12 x 25kg  [90 secs]
    One Arm DL Iso Hold – 30 secs x 25kg, 30 secs x 30kg

    20 July

    Pullups – 10, 8+2, 8+2  [3 mins]
    BB Curl Wide Grip – 3 x 6 x 32.5kg  [2.5 mins]
    DB Hammer Curl – 3 x 8 x 15kg  [90 secs]
    DB Curl – 3 x 15 x 8.5kg  [60 secs]
    ————-
    Ergo Row – 2 x 1000m  3:56.7  [4 mins]  4:02.6

    22 July

    Box Jumps – 5
    Back Squat – 5 x 3 x 117.5kg  [4 mins]
    Rear Leg Elevated Split Squat – 2 x 8 x 60kg  [3 mins]
    One Arm DB Bench Press – 3 x 10 x 25kg  [2 mins]

    23 July

    Incline Bench (BB) – 3 x 6 x 72.5kg  [3 mins]
    Incline Bench (DB) – 3 x 8 x 25kg  [2 mins]
    Chest Flyes – 3 x 12 x 9.5kg  [90 secs]
    Pushups – 3 x 15  [60 secs]
    Close Grip Bench Press – 6, 5, 4 x 70kg  [3 mins]
    Skull Crushers – 3 x 12 x 20kg  [90 secs]
    DB Kickback (short ISO) – 2 x 15 x 2.5kg  [60 secs]

    #8289
    Fraser_9to5
    Keymaster

    25 July

    Hex Bar Deadlift – 5 x 5 x 135kg  [4 mins]
    Bent Over Row – 3 x 8 x 65kg  [3 mins]
    Hip Thrust – 3 x 8 x 80kg  [2.5 mins]
    One Arm Row – 3 x 10 x 30kg  [2 mins]
    Good Morning – 3 x 12 x 25kg  [90 secs]
    One Arm DL Iso Hold – 2 x 30 secs x 30kg

    26 July

    Hex Bar Shrugs – 10 x 50kg, 2 x 10 x 55kg  [2 mins]
    Pullups – 3 x 10  [3 mins]
    BB Curl Wide Grip – 3 x 6 x 35kg  [2.5 mins]
    DB Hammer Curl – 3 x 8 x 15kg  [90 secs]
    DB Curl – 3 x 15 x 8.5kg  [60 secs]
    Hanging Leg Raise – 3 x 8

    27 July

    Tempo Running – 100m x 5, 4, 5  [50m Jog, 50m walk recovery]
    17.5 to 19.5 secs per run

    28 July

    Box Jumps – 5
    Back Squat – 5 x 1 x 125kg  [3 mins]
    RLE Split Squat – 3 x 8* x 60kg  [3 mins]
    One Arm DB Bench Press – 2 x 10 x 25kg  [2 mins]
    * right leg cramped at 5 final set, stopped

    29 July

    Incline Bench (BB) – 6,5 x 75kg, 4 x 70kg  [3 mins]
    Incline Bench (DB) – 3 x 10 x 25kg  [2 mins]
    Chest Flyes – 3 x 12 x 10kg  [90 secs]
    Pushups – 3 x 15  [60 secs]
    Close Grip Bench Press – 6, 5, 4 x 70kg  [3 mins]
    Skull Crushers – 12, 12, 10 x 25kg  [90 secs]
    DB Kickback (short ISO) – 3 x 12 x 3kg  [60 secs]

    30 July

    Tempo Running – 3 x 5 x 100m [50m Jog, 50m walk recovery]
    18.5 to 19.5 secs per run

    #8291
    Fraser_9to5
    Keymaster

    2 August

    (No time to Deadlift)
    Bent Over Row – 3 x 8 x 65kg  [3 mins]
    Hip Thrust – 4 x 8 x 80kg  [2.5 mins]
    One Arm Row – 3 x 10 x 30kg  [2 mins]
    Good Morning – 3 x 12 x 25kg  [90 secs]
    Hex Bar Shrugs – 3 x 10 x 55kg  [2 mins]
    One Arm DL Iso Hold – 2 x 30 secs x 30kg

    3 August

    Pullups – 10, 9+1, 10  [3 mins]
    BB Curl Wide Grip – 3 x 6 x 35kg  [2.5 mins]
    DB Hammer Curl – 3 x 8 x 15kg  [90 secs]
    DB Curl – 3 x 15 x 8.5kg  [60 secs]
    Hanging Leg Raise – 4 x 8

    4 August

    Box Jumps – 5
    Hex Bar Deadlift – 5 x 3 x 145kg  [4 mins]
    Rear Leg Elevated Split Squat – 3 x 8 x 60kg  [3 mins]
    One Arm DB Bench Press – 2 x 10 x 25kg  [2 mins]

    5 August

    Incline Bench (BB) – 3 x 6 x 72.5kg  [3 mins]
    Incline Bench (DB) – 3 x 8 x 27.5kg  [2 mins]
    Chest Flyes – 3 x 12 x 10kg  [90 secs]
    Pushups – 15, 15, 12  [60 secs]
    Close Grip Bench Press – 8,7,8* x 60kg  [3 mins]
    Skull Crushers – 12, 12, 8 x 25kg  [90 secs]
    DB Kickback (short ISO) – 3 x 12 x 3kg  [60 secs]
    *five reps with a spotter helping

    #8292
    Fraser_9to5
    Keymaster

    8 August

    Hex Bar Deadlift – 5 x 1 x 155kg (4 mins)
    Bent Over Row – 3 x 8 x 65kg  [3 mins]
    Hip Thrust – 3 x 8 x 90kg  [2.5 mins]
    One Arm Row – 3 x 10 x 32.5kg  [2 mins]
    Good Morning – 3 x 12 x 25kg  [90 secs]
    Hex Bar Shrugs – 3 x 10 x 55kg  [2 mins]
    One Arm DL Iso Hold – 2 x 30 secs x 30kg

    9 August

    **New Bicep Routine**
    Chin Ups – 3 x 10 [3 mins]
    BB Curl Wide Grip – 3 x 6 x 37.5kg  [2.5 mins]
    DB Zottmann Curls – 3 x 8 x 12.5kg  [2 mins]
    Incline DB Curl – 12,12,7+3+2 x 9.5kg  [60 secs]
    Hanging Leg Raise – 10,10,9,7
    Row 2 x 1000m (1 min break in middle) – 8:36.8

    10 August

    Back Squat – 5 x 5 x 117.5kg [5-6 mins]
    Rear Leg Elevated Split Squat – 2 x 8 x 60kg  [2 mins]
    One Arm DB Bench Press – 2 x 10 x 25kg  [2 mins]

    11 August

    Incline Bench (BB) – 3 x 6 x 72.5kg  [3 mins]
    Incline Bench (DB) – 3 x 8 x 27.5kg  [2 mins]
    Chest Flyes – 3 x 12 x 10kg  [90 secs]
    Pushups – 3 x 15  [60 secs]
    Close Grip Bench Press – 8,8,7 x 60kg  [3 mins]
    Skull Crushers – 3 x 12 x 25kg  [2 mins]
    DB Kickback (short ISO) – 3 x 12 x 3kg  [60 secs]

Viewing 5 posts - 1 through 5 (of 10 total)
  • You must be logged in to reply to this topic.