Dr Mikes Arm specialisation programme

Unleash your arm potential with Dr. Mike's Arm Specialization Program! Over the course of 8 weeks, you'll engage in a focused 5-day-a-week regimen designed to sculpt your biceps, triceps, and forearms through a variety of targeted exercises like Skull Crushers and Bicep Curls. Each workout combines high-intensity sets and proven techniques to maximize muscle growth and definition. Equip yourself with a full gym and get ready to transform your arms into a powerhouse of strength and aesthetics!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Skull Crusher (Barbell)

Bench Press (Dumbbell)

Bicep Curl (EZ Bar)

Underhand Lat Pulldown

Squat (Barbell)

Lying Leg Curl

Lateral Raise (Machine)

Reverse Abs Crunch (Bodyweight)

Stiff Leg Deadlift

Leg Press

Overhead Press (Barbell)

V-Handle Tricep Pushdown (Cable)

Incline Bench Press (Dumbbell)

Bicep Curl (Cable)

Chin-Up (Bodyweight)

Incline Curl (Dumbbell)

Barbell Row

Cable Crossover

Bench Press (Close Grip)

Dip (Bodyweight)

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