Ara Basmajian’s Sample Workout

This is a sample snapshot of a few of Ara’s workouts by bodypart as he switches up his routine often. Ara adjusts the weight so he is going to failure on every rep.

Chest and Triceps

• Flat Bench Dumbbell Press- 15, 10, 8, 4, 4, 8, 15 reps
• Flat Bench Barbell Press- 15, 8, 6, 6, 10, 15 reps
• Dumbbell Pec Flyes- 12, 12, 12, 12 reps
• Weighted Dips- 10, 4, 6, 6, 10
• Triceps Pushdowns- 15, 15, 12, 8, 8, 12 reps

Back

• Weighted Pull Ups- 20, 15, 10, 10, 10, 15
• Deadlifts- 15, 8, 5, 4, 5, 8
• Bent Over Dumbbell Row- 10, 10, 8, 8, 10 reps
• Seated Row- 12, 12, 8, 8, 12 reps
• Wide Grip Lat Pulldown- 12, 8, 8, 8, 8, 12 reps

Shoulders and Traps

• Seated Arnold Press- 15, 15, 12, 10, 6, 6, 10, 12, 15 reps
• Machine Front Raises- 15, 15, 12, 12, 12 reps
• Dumbbell Lateral Raises- 15, 15, 10, 10, 10 reps
• 45 lb. Plate Front Raises- 20, 20, 20 reps
• Dumbbell Shrugs- 15, 15, 15, 15 reps

Cardio, Legs, and Abs

• Barbell Lunges- 15, 15, 10, 6, 6, 8, 15 reps
• Hack Squat- 15, 15, 15, 15 reps
• Leg Extensions- 15, 12, 12, 12, 15 reps
• Leg Curls-12, 10, 10, 10, 12 reps
• Rocky Sit-up/Hip Thrusts Superset w/ (Weighted Decline Twisting Sit-ups- 30 (30), 30 (30), 30 (30), 30 (30) reps
• Machine Crunches- 20, 20, 20, 20 reps
• Bike-40 mins

Biceps

• Seated Dumbbell Curls- 12, 10, 6, 6, 6, 8, 8 reps
• Standing Barbell Curls- 15, 8, 8, 6, 4, 6, 8 reps
• Concentration Dumbbell Preacher Curls- 15, 15, 15, 8, 8 reps
• Cable Curls- 12, 12, 12, 12 reps