WORLD 2 · THE PLANS

6 WEEKS TO SICK ARMS (WEEKS 5 & 6)

2 WEEKs8 DAYs76 MOVESREADY

A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.

PRESS START — TRACK THIS PLAN

Below are the workouts for the final two weeks of my 6 Weeks To Sick Arms Program. Here, week 1 represents week 5 and week 2 represents week 6 of the 6 Weeks To Sick Arms Program.

WEEK 1

DAY 112 MOVES · 36 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1934-6
Incline Dumbbell Press V·1834-6
Dumbbell Flye V·11312-15
Cable Crossover V·03312-15
Close-Grip Bench Press V·1533-5 (Negatives)
Close-Grip Bench Press V·1538-10 (x2 Rest Pause)
Dumbbell Overhead Triceps Extension V·0638-10 (x2 Drop Set)
Triceps Pressdown V·1038-10 (x2 Drop Set)
Barbell Curl V·0633-5 (Negatives)
Barbell Curl V·0638-10 (x2 Rest Pause)
Incline Dumbbell Curl V·0538-10 (x2 Drop Set)
Barbell Preacher Curl V·0138-10 (x2 Drop Set)
STAGE CLEAR! TOTAL VOLUME3696–126 REPS

DAY 28 MOVES · 22 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·1334-6
Standing Dumbbell Shoulder Press Both Arms V·3034-6
Dumbbell Lateral Raise V·45312-15
Machine Rear-Delt Flye V·02312-15
Smith Machine Shrug V·1324-6
Smith Machine Behind-Back Shrug V·05212-15
Bicycle Crunch V·013to failure
Cable Reverse Woodchopper V·03315-20
STAGE CLEAR! TOTAL VOLUME22173–228 REPS

DAY 310 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Barbell Bent-Over Row V·0534-6
Wide-Grip Lat Pulldown V·3034-6
Reverse-Grip Lat Pulldown V·31312-15
Straight-Arm Pulldown V·04312-15
Barbell Preacher Curl V·01320-25
Incline Dumbbell Curl V·05320-25
Hammer Curl V·03320-25
Triceps Pressdown V·10320-25
Machine Triceps Extension V·08320-25
Dumbbell Overhead Triceps Extension V·06320-25
STAGE CLEAR! TOTAL VOLUME30456–576 REPS

DAY 415 MOVES · 47 SETS

EXERCISESETSREPETITION RANGE
Close-Grip Bench Press V·15312-15
GIANT SET
Barbell Lying Triceps Extension V·06312-15
GIANT SET
Dumbbell Overhead Triceps Extension V·06312-15
GIANT SET
Bench Dips V·01312-15
Prone Incline Dumbbell Curl V·01312-15
GIANT SET
Incline Dumbbell Curl V·05312-15
GIANT SET
Barbell Curl V·06312-15
GIANT SET
Hammer Curl V·03312-15
Squat V·0434-6
Leg Press V·0234-6
Leg Extension V·04312-15
Romanian Deadlift V·0334-6
Seated Leg Curl V·06312-15
Standing Calf Raise V·08412-15
Seated Calf Raise V·06420-25
STAGE CLEAR! TOTAL VOLUME47524–664 REPS

WEEK 2

DAY 17 MOVES · 21 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1938-10
Reverse Grip Incline Dumbbell Press V·1938-10
Incline Dumbbell Flye V·08315-20
Smith Machine Bench Press V·39315-20
Hanging Leg Raise V·053to failure
Rope Cable Crunch V·13315-20
Oblique Cable Crunch V·01315-20
STAGE CLEAR! TOTAL VOLUME21228–300 REPS

DAY 26 MOVES · 18 SETS

EXERCISESETSREPETITION RANGE
Barbell Bent-Over Row V·0538-10
Wide-Grip Lat Pulldown V·3038-10
Straight-Arm Pulldown V·04315-20
Seated Cable Row V·59315-20
Seated Calf Raise V·06315-20
SUPERSET
One-Leg Standing Calf Raise (bodyweight) V·19315-20
STAGE CLEAR! TOTAL VOLUME18228–300 REPS

DAY 36 MOVES · 18 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·1338-10
Dumbbell Lateral Raise V·4538-10
Standing Dumbbell Rear Delt Raise V·64315-20
Smith Machine Shoulder Press V·19315-20
Barbell Shrug V·0548-10
Smith Machine Behind-Back Shrug V·05212-15
STAGE CLEAR! TOTAL VOLUME18194–250 REPS

DAY 412 MOVES · 36 SETS

EXERCISESETSREPETITION RANGE
Close-Grip Bench Press V·1538-10
Dumbbell Overhead Triceps Extension V·0638-10
Triceps Pressdown V·1038-10
Barbell Curl V·0638-10
Incline Dumbbell Curl V·0538-10
Hammer Curl V·0338-10
Squat V·0438-10
Leg Press V·0238-10
Leg Extension V·04315-20
Smith Machine Squat V·17315-20
Romanian Deadlift V·0338-10
Seated Leg Curl V·06315-20
STAGE CLEAR! TOTAL VOLUME36351–450 REPS