52 Week (2 Phase) Hypertrophy Program - Arms (Bis/Tris) Focused 4X Per Week
Dean Turner Training
This is a 4x per week Arms Focused training program designed for anyone seeking hypertrophy (muscle growth) biased toward the Biceps/Triceps.
The program includes exercises such as Single Arm Tricep Push-Downs, Seated Dumbbell Curls with Upper Arm Support, and Banded Smith JM Press.
Set #s are fixed while rep ranges are variable based on RIR meaning the program is auto-regulatory in nature.
A set of instructions is included to help individualize the program, extend its lifespan, and ensure it is run optimally.
This program may be used by beginner, intermediate, or advanced trainees. Minor alterations may need to be made to optimize for each level but the program is all-encompassing. Alterations are discussed in the instructions of the program.
This program may be used whether bulking, cutting, or eating at maintenance. The idea that an individual should change his or her approach depending on the amount of calories they are consuming is a myth. That said, you will likely see your BEST arm growth if you are in a calorie surplus!
This program should ideally be purchased by those who have access to a fully equipped gym BUT there is an exercise swaps page incase.
You can expect to spend anywhere from 45-75 minutes in the gym PER SESSION depending on your rest times.
DIETARY RESOURCES ARE INCLUDED!!!
A
Dip Machine
B
BTB Cable Curls
C
Clavicular Pecs Machine Press
D
Wide Grip Lat Pull-Down
E
Single Arm Cable Lateral Raises w/ Wrist Height Pulley
F
Chest Supported Machine Rows w/ Neutral Grip
A
Leg Extensions
B
Hack or Pendulum Squats
C
Barbell SLDLs
D
Glute Bridges
E
Calf Press
F
Ab Crunch Machine
A
Cardio
A
Single Arm Tricep Push-Down
B
Single Arm Preacher Cable Curl
C
Sternal Pecs Machine Press
D
Chest Supported T Bar Rows w/ Pronated Grip
E
Seated Machine OHP
F
Single Arm Cable Lat Pull-Down
A
Cardio
A
Banded Smith Machine JM Press
B
Seated Dumbbell Curls w/ Upper Arm Support + Supinated Grip
C
Seated Leg Curls
D
45 Degree Leg Press
E
Calf Press
F
Adduction Machine
A
Cardio
Dean Turner
Dean specializes in helping others achieve the body of their dreams. He's been coaching clients in person and online for 6 years now. He has formal education in personal training, fitness nutrition, and sports nutrition.
