Cannon Arms

Day 1: Chest, Triceps, and Shoulders

1. Close Grip Bench Press: (5 x 5 reps)
2. Overhead Close Grip Shoulder Press: (4 x 8-10 reps)
3. Curl Bar Skullcrusher: (5 x 10-12 reps)
4. Rope Pushdown: (5 x 15-20 reps)
5. Bodyweight Dips: (4 x failure)

Day 2: Back and Biceps

1. Supinated Grip Barbell Row: (4 x 10-12 reps)
2. Bodyweight Supinated Pull-ups: (4 x fail)
3. Barbell Cheat Curl: (4 x 10-12 reps)
4. Dumbbell Bicep Curl: (4 x 8 each arm)

Day 3: Legs and Arms

1. Squats: (4 x 6-8 reps)
2. Heavy Weighted Dips (4 x 6-8 reps)
3. Leg Press: (3 x 10-12 reps)
4. Heavy Weighted Supinated Pull-ups: (4 x 6-8 reps)
5. EZ Bar Pushdowns (4 x 12-15 reps)
6. Preacher Curls Machine or Bar (4 x 12-15 reps)

*Repeat this 3-day split twice a week*

Notes:

1. Rest between sets: 2-3 minutes.
2. Progression: Increase weights gradually as you become stronger. Aim for a slight increase every 1-2 weeks.
3. Form: Maintain proper form to avoid injuries. If you're unsure, consider working with a personal trainer.
4. Nutrition: Consume a balanced diet with adequate protein to support muscle growth and recovery.
5. Recovery: Ensure sufficient sleep and consider incorporating foam rolling or other recovery techniques.

Remember, consistency is key. Adjust the plan based on your progress and listen to your body. If you're new to lifting, consider starting with lighter weights to focus on proper form and gradually increase the intensity over time. Always consult a fitness professional or healthcare provider before beginning a new exercise program.