Arm Focus / Specialization Program

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

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Chin-Up (Bodyweight)

Bench Press (Close Grip)

Incline Curl (Dumbbell)

Single Arm Overhead Tricep Extension

Hammer Curl

Tricep Extension (Cable)

Arms

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Seated Hamstring Curl

Seated Calf Raise

Legs

Barbell Row

Incline Bench Press (Dumbbell)

Lat Pulldown

Chest Fly (Cable)

Seated Row (Cable)

Reverse Pec Deck

Chest & Back

Leg Press

Hip Thrust (Barbell)

Hip Adductor (Machine)

Standing Calf Raise

Shrug (Dumbbell)

Bicep Curl (Barbell)

Overhead Tricep Extension (Cable)

Preacher Curl (EZ Bar)

Lateral Raise (Cable)

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