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Arm Focus / Specialization Program
by Cameron H.
2 athletes joined
Program Description
This program is for anyone struggling with lagging arms. Genetically, arms are a weak spot for me. I’ve always been able to put size on my chest and back pretty well but arms never grew. Now they look disproportionate to the rest of my body. Compound lifts, heavy bench, heavy rows were not enough to put size on my arms. I had to specifically target them with isolation exercises and high volume to see results. Legs and arms will have 2 training days with chest/back training on one day. Shoulder volume is sprinkled throughout the week with the main exercises (shrugs, lateral raises, and rear delt flies). If you want to train abs, fit them in anywhere on the schedule. I wouldn’t recommend sticking with this routine for long incase you get tendinitis in your elbows from the high arm volume. This routine is meant to pick up lagging arms to be proportionate to the rest of your physique. Here is the weekly volume Biceps - 15 sets Triceps - 15 sets Shoulders - 12 sets Chest - 9 sets Back - 12 sets Quads - 12 sets Hamstrings - 9 sets Calves - 8 sets
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
60 minutes
Created
May 27, 2024 05:06
Last Edited
May 29, 2024 03:13
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Week 1
1 / 10 Weeks
Day 1
1
Chin-Up (Bodyweight)
3 Sets
10 Reps
2
Bench Press (Close Grip)
3 Sets
10 Reps
3
Incline Curl (Dumbbell)
3 Sets
10 Reps
4
Single Arm Overhead Tricep Extension
3 Sets
3 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Tricep Extension (Cable)
3 Sets
10 Reps
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
3
Leg Extension
3 Sets
12 Reps
4
Seated Hamstring Curl
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
Day 3
1
Barbell Row
3 Sets
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Chest Fly (Cable)
3 Sets
10 Reps
5
Seated Row (Cable)
3 Sets
10 Reps
6
Reverse Pec Deck
3 Sets
12 Reps
Day 4
1
Leg Press
3 Sets
8 Reps
2
Hip Thrust (Barbell)
3 Sets
8 Reps
3
Leg Extension
3 Sets
10 Reps
4
Hip Adductor (Machine)
3 Sets
10 Reps
5
Standing Calf Raise
4 Sets
10 Reps
6
Shrug (Dumbbell)
3 Sets
10 Reps
Day 5
1
Bicep Curl (Barbell)
3 Sets
8 Reps
2
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
3
Preacher Curl (EZ Bar)
3 Sets
10 Reps
4
Tricep Extension (Cable)
3 Sets
12 Reps
5
Lateral Raise (Cable)
3 Sets
12 Reps
Day 1
1
Chin-Up (Bodyweight)
3 Sets
10 Reps
2
Bench Press (Close Grip)
3 Sets
10 Reps
3
Incline Curl (Dumbbell)
3 Sets
10 Reps
4
Single Arm Overhead Tricep Extension
3 Sets
3 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Tricep Extension (Cable)
3 Sets
10 Reps
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
3
Leg Extension
3 Sets
12 Reps
4
Seated Hamstring Curl
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
Day 3
1
Barbell Row
3 Sets
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Chest Fly (Cable)
3 Sets
10 Reps
5
Seated Row (Cable)
3 Sets
10 Reps
6
Reverse Pec Deck
3 Sets
12 Reps
Day 4
1
Leg Press
3 Sets
8 Reps
2
Hip Thrust (Barbell)
3 Sets
8 Reps
3
Leg Extension
3 Sets
10 Reps
4
Hip Adductor (Machine)
3 Sets
10 Reps
5
Standing Calf Raise
4 Sets
10 Reps
6
Shrug (Dumbbell)
3 Sets
10 Reps
Day 5
1
Bicep Curl (Barbell)
3 Sets
8 Reps
2
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
3
Preacher Curl (EZ Bar)
3 Sets
10 Reps
4
Tricep Extension (Cable)
3 Sets
12 Reps
5
Lateral Raise (Cable)
3 Sets
12 Reps
Day 1
1
Chin-Up (Bodyweight)
3 Sets
10 Reps
2
Bench Press (Close Grip)
3 Sets
10 Reps
3
Incline Curl (Dumbbell)
3 Sets
10 Reps
4
Single Arm Overhead Tricep Extension
3 Sets
3 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Tricep Extension (Cable)
3 Sets
10 Reps
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
3
Leg Extension
3 Sets
12 Reps
4
Seated Hamstring Curl
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
Day 3
1
Barbell Row
3 Sets
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Chest Fly (Cable)
3 Sets
10 Reps
5
Seated Row (Cable)
3 Sets
10 Reps
6
Reverse Pec Deck
3 Sets
12 Reps
Day 4
1
Leg Press
3 Sets
8 Reps
2
Hip Thrust (Barbell)
3 Sets
8 Reps
3
Leg Extension
3 Sets
10 Reps
4
Hip Adductor (Machine)
3 Sets
10 Reps
5
Standing Calf Raise
4 Sets
10 Reps
6
Shrug (Dumbbell)
3 Sets
10 Reps
Day 5
1
Bicep Curl (Barbell)
3 Sets
8 Reps
2
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
3
Preacher Curl (EZ Bar)
3 Sets
10 Reps
4
Tricep Extension (Cable)
3 Sets
12 Reps
5
Lateral Raise (Cable)
3 Sets
12 Reps
Day 1
1
Chin-Up (Bodyweight)
3 Sets
10 Reps
2
Bench Press (Close Grip)
3 Sets
10 Reps
3
Incline Curl (Dumbbell)
3 Sets
10 Reps
4
Single Arm Overhead Tricep Extension
3 Sets
3 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Tricep Extension (Cable)
3 Sets
10 Reps
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
3
Leg Extension
3 Sets
12 Reps
4
Seated Hamstring Curl
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
Day 3
1
Barbell Row
3 Sets
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Chest Fly (Cable)
3 Sets
10 Reps
5
Seated Row (Cable)
3 Sets
10 Reps
6
Reverse Pec Deck
3 Sets
12 Reps
Day 4
1
Leg Press
3 Sets
8 Reps
2
Hip Thrust (Barbell)
3 Sets
8 Reps
3
Leg Extension
3 Sets
10 Reps
4
Hip Adductor (Machine)
3 Sets
10 Reps
5
Standing Calf Raise
4 Sets
10 Reps
6
Shrug (Dumbbell)
3 Sets
10 Reps
Day 5
1
Bicep Curl (Barbell)
3 Sets
8 Reps
2
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
3
Preacher Curl (EZ Bar)
3 Sets
10 Reps
4
Tricep Extension (Cable)
3 Sets
12 Reps
5
Lateral Raise (Cable)
3 Sets
12 Reps
Day 1
1
Chin-Up (Bodyweight)
3 Sets
10 Reps
2
Bench Press (Close Grip)
3 Sets
10 Reps
3
Incline Curl (Dumbbell)
3 Sets
10 Reps
4
Single Arm Overhead Tricep Extension
3 Sets
3 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Tricep Extension (Cable)
3 Sets
10 Reps
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
3
Leg Extension
3 Sets
12 Reps
4
Seated Hamstring Curl
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
Day 3
1
Barbell Row
3 Sets
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Chest Fly (Cable)
3 Sets
10 Reps
5
Seated Row (Cable)
3 Sets
10 Reps
6
Reverse Pec Deck
3 Sets
12 Reps
Day 4
1
Leg Press
3 Sets
8 Reps
2
Hip Thrust (Barbell)
3 Sets
8 Reps
3
Leg Extension
3 Sets
10 Reps
4
Hip Adductor (Machine)
3 Sets
10 Reps
5
Standing Calf Raise
4 Sets
10 Reps
6
Shrug (Dumbbell)
3 Sets
10 Reps
Day 5
1
Bicep Curl (Barbell)
3 Sets
8 Reps
2
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
3
Preacher Curl (EZ Bar)
3 Sets
10 Reps
4
Tricep Extension (Cable)
3 Sets
12 Reps
5
Lateral Raise (Cable)
3 Sets
12 Reps
Day 1
1
Chin-Up (Bodyweight)
3 Sets
10 Reps
2
Bench Press (Close Grip)
3 Sets
10 Reps
3
Incline Curl (Dumbbell)
3 Sets
10 Reps
4
Single Arm Overhead Tricep Extension
3 Sets
3 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Tricep Extension (Cable)
3 Sets
10 Reps
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
3
Leg Extension
3 Sets
12 Reps
4
Seated Hamstring Curl
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
Day 3
1
Barbell Row
3 Sets
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Chest Fly (Cable)
3 Sets
10 Reps
5
Seated Row (Cable)
3 Sets
10 Reps
6
Reverse Pec Deck
3 Sets
12 Reps
Day 4
1
Leg Press
3 Sets
8 Reps
2
Hip Thrust (Barbell)
3 Sets
8 Reps
3
Leg Extension
3 Sets
10 Reps
4
Hip Adductor (Machine)
3 Sets
10 Reps
5
Standing Calf Raise
4 Sets
10 Reps
6
Shrug (Dumbbell)
3 Sets
10 Reps
Day 5
1
Bicep Curl (Barbell)
3 Sets
8 Reps
2
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
3
Preacher Curl (EZ Bar)
3 Sets
10 Reps
4
Tricep Extension (Cable)
3 Sets
12 Reps
5
Lateral Raise (Cable)
3 Sets
12 Reps
Day 1
1
Chin-Up (Bodyweight)
3 Sets
10 Reps
2
Bench Press (Close Grip)
3 Sets
10 Reps
3
Incline Curl (Dumbbell)
3 Sets
10 Reps
4
Single Arm Overhead Tricep Extension
3 Sets
3 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Tricep Extension (Cable)
3 Sets
10 Reps
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
3
Leg Extension
3 Sets
12 Reps
4
Seated Hamstring Curl
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
Day 3
1
Barbell Row
3 Sets
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Chest Fly (Cable)
3 Sets
10 Reps
5
Seated Row (Cable)
3 Sets
10 Reps
6
Reverse Pec Deck
3 Sets
12 Reps
Day 4
1
Leg Press
3 Sets
8 Reps
2
Hip Thrust (Barbell)
3 Sets
8 Reps
3
Leg Extension
3 Sets
10 Reps
4
Hip Adductor (Machine)
3 Sets
10 Reps
5
Standing Calf Raise
4 Sets
10 Reps
6
Shrug (Dumbbell)
3 Sets
10 Reps
Day 5
1
Bicep Curl (Barbell)
3 Sets
8 Reps
2
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
3
Preacher Curl (EZ Bar)
3 Sets
10 Reps
4
Tricep Extension (Cable)
3 Sets
12 Reps
5
Lateral Raise (Cable)
3 Sets
12 Reps
Day 1
1
Chin-Up (Bodyweight)
3 Sets
10 Reps
2
Bench Press (Close Grip)
3 Sets
10 Reps
3
Incline Curl (Dumbbell)
3 Sets
10 Reps
4
Single Arm Overhead Tricep Extension
3 Sets
3 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Tricep Extension (Cable)
3 Sets
10 Reps
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
3
Leg Extension
3 Sets
12 Reps
4
Seated Hamstring Curl
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
Day 3
1
Barbell Row
3 Sets
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Chest Fly (Cable)
3 Sets
10 Reps
5
Seated Row (Cable)
3 Sets
10 Reps
6
Reverse Pec Deck
3 Sets
12 Reps
Day 4
1
Leg Press
3 Sets
8 Reps
2
Hip Thrust (Barbell)
3 Sets
8 Reps
3
Leg Extension
3 Sets
10 Reps
4
Hip Adductor (Machine)
3 Sets
10 Reps
5
Standing Calf Raise
4 Sets
10 Reps
6
Shrug (Dumbbell)
3 Sets
10 Reps
Day 5
1
Bicep Curl (Barbell)
3 Sets
8 Reps
2
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
3
Preacher Curl (EZ Bar)
3 Sets
10 Reps
4
Tricep Extension (Cable)
3 Sets
12 Reps
5
Lateral Raise (Cable)
3 Sets
12 Reps
Day 1
1
Chin-Up (Bodyweight)
3 Sets
10 Reps
2
Bench Press (Close Grip)
3 Sets
10 Reps
3
Incline Curl (Dumbbell)
3 Sets
10 Reps
4
Single Arm Overhead Tricep Extension
3 Sets
3 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Tricep Extension (Cable)
3 Sets
10 Reps
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
3
Leg Extension
3 Sets
12 Reps
4
Seated Hamstring Curl
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
Day 3
1
Barbell Row
3 Sets
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Chest Fly (Cable)
3 Sets
10 Reps
5
Seated Row (Cable)
3 Sets
10 Reps
6
Reverse Pec Deck
3 Sets
12 Reps
Day 4
1
Leg Press
3 Sets
8 Reps
2
Hip Thrust (Barbell)
3 Sets
8 Reps
3
Leg Extension
3 Sets
10 Reps
4
Hip Adductor (Machine)
3 Sets
10 Reps
5
Standing Calf Raise
4 Sets
10 Reps
6
Shrug (Dumbbell)
3 Sets
10 Reps
Day 5
1
Bicep Curl (Barbell)
3 Sets
8 Reps
2
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
3
Preacher Curl (EZ Bar)
3 Sets
10 Reps
4
Tricep Extension (Cable)
3 Sets
12 Reps
5
Lateral Raise (Cable)
3 Sets
12 Reps
Day 1
1
Chin-Up (Bodyweight)
3 Sets
10 Reps
2
Bench Press (Close Grip)
3 Sets
10 Reps
3
Incline Curl (Dumbbell)
3 Sets
10 Reps
4
Single Arm Overhead Tricep Extension
3 Sets
3 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Tricep Extension (Cable)
3 Sets
10 Reps
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
3
Leg Extension
3 Sets
12 Reps
4
Seated Hamstring Curl
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
Day 3
1
Barbell Row
3 Sets
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Chest Fly (Cable)
3 Sets
10 Reps
5
Seated Row (Cable)
3 Sets
10 Reps
6
Reverse Pec Deck
3 Sets
12 Reps
Day 4
1
Leg Press
3 Sets
8 Reps
2
Hip Thrust (Barbell)
3 Sets
8 Reps
3
Leg Extension
3 Sets
10 Reps
4
Hip Adductor (Machine)
3 Sets
10 Reps
5
Standing Calf Raise
4 Sets
10 Reps
6
Shrug (Dumbbell)
3 Sets
10 Reps
Day 5
1
Bicep Curl (Barbell)
3 Sets
8 Reps
2
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
3
Preacher Curl (EZ Bar)
3 Sets
10 Reps
4
Tricep Extension (Cable)
3 Sets
12 Reps
5
Lateral Raise (Cable)
3 Sets
12 Reps