Take your arm and chest training up a level with this 3 day intermediate workout program. Combining progressive overload principles on exercises like bench press and bicep curls with higher volume, this plan will add size and definition to your arms, shoulders and chest. The focused split provides more frequent muscle stimulation to spur new growth. Each workout includes guidance on weights and sets/reps to maximize hypertrophy. Finish with targeted stretching. Perfect for lifters looking to move beyond beginner gains and attain noticeable arm and chest development. Requires free weights and basic gym equipment.