Greg's Arm Specialization

To add size to arms, while getting a well rounded full body workout each week.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Bench Press (Dumbbell)

Bench Press (Barbell)

Dip (Weighted)

Chest Fly (Dumbbell)

Single Arm Cable Fly

Hanging Leg Raise

Abs Crunch (Machine)

Push/Chest

Bicep Curl (Barbell)

Hammer Curl (Dumbbell)

Bayesian Curl

Single Arm Overhead Tricep Extension

Bench Dips (Weighted)

Face Pull

Lateral Raise (Cable)

Upright Row (Barbell)

Arms/Shoulders

Pull-Up (Weighted)

Deadlift (Barbell)

Chest Supported Row (Machine)

Lat Pulldown (Single Arm)

Seated Row (Cable)

Ab Wheel

Bicycle Crunch

Pull/Back

Preacher Curl (EZ Bar)

Incline Curl (Dumbbell)

Tricep Pushdown (Cable)

Bench Press (Close Grip)

Skull Crusher (Barbell)

Standing Rope Forearm

Lateral Raise (Dumbbell)

Seated Overhead Press (Dumbbell)

Rear Delt Fly (Machine)

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Leg Curl

Leg Extension

Standing Calf Raise

Decline Crunch (Weighted)

Hanging Toes To Bar

Legs

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