5 x 20 seated curl
5 x 20 hammer curl
5 x 30 over head tricep extension
5 x 25 lateral raise
5 x 25 front delt raise
5 x 20 lean over rear delt fly
5 x 25 single arm overhead tricep extension
3 x 50 seated shrug
1 x 50 seated curl to finish
Twice Per Week (3 Days Rest In Between)
Arm Day With Joe Stein
Workout Program 1
Day 1: Full-Body Strength (30-45 minutes)
Squats: 3 sets of 10-12 reps
Push-Ups: 3 sets of 8-12 reps (modify if needed)
Bent-Over Rows (Dumbbell or Resistance Band): 3 sets of 10-12 reps
Plank: Hold for 20-60 seconds, 3 rounds
Day 2: Cardio/Active Recovery (20-30 minutes)
Brisk walk, light jog, or cycling
Stretch or foam roll afterward
Day 3: Upper Body Strength (30-45 minutes)
Push-Ups/Bench Press: 3 sets of 8-12 reps
Pull-Ups or Lat Pulldown (Resistance Band Optional): 3 sets of 8-10 reps
Overhead Press (Dumbbells or Resistance Band): 3 sets of 10-12 reps
Bicep Curls: 3 sets of 12 reps
Tricep Dips or Extensions: 3 sets of 12 reps
Day 4: Cardio/Active Recovery (20-30 minutes)
High-Intensity Interval Training (HIIT): 20 seconds work, 40 seconds rest for 10 rounds (e.g., sprints, burpees, or jump rope).
Day 5: Lower Body Strength (30-45 minutes)
Deadlifts: 3 sets of 10-12 reps
Lunges (Bodyweight or Dumbbell): 3 sets of 8-10 reps per leg
Glute Bridges or Hip Thrusts: 3 sets of 12 reps
Calf Raises: 3 sets of 15-20 reps
Day 6: Cardio/Core (30 minutes)
15-20 minutes of steady-state cardio (running, cycling, etc.)
Core Circuit (3 rounds):
Leg Raises: 12-15 reps
Russian Twists: 20 reps (10 per side)
Side Plank: Hold for 15-30 seconds per side
Day 7: Rest or Stretching (15-20 minutes)
Yoga or dynamic stretching to improve flexibility and recovery