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Arm Specialization
by Khoa N.
1 athletes joined
Program Description
Arm
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Apr 28, 2024 03:21
Last Edited
May 09, 2024 01:00
down_app
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@8
2
Bicep Curl (Machine)
4 Sets
6-8 Reps
@9
3
Lat Pulldown
3 Sets
8-10 Reps
@8
4
Skull Crusher
4 Sets
8-10 Reps
@7-8
5
Lateral Raise (Cable)
4 Sets
15 Reps
@6
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@8
2
Stiff Leg Deadlift
3 Sets
8-10 Reps
@8
3
Lateral Raise (Cable)
1 Set
3 Sets
15 Reps
15 Reps
@6
@7
4
Reverse Bicep Curl (Dumbbell)
2 Sets
AMRAP
@8
Day 3
1
Incline Curl (Dumbbell)
4 Sets
6-8 Reps
@7
2
Seated Row (Cable)
3 Sets
8-10 Reps
@8
3
Tricep Pushdown (Cable)
4 Sets
10 Reps
@7.5
4
Chest Fly (Cable)
4 Sets
12-15 Reps
@7
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
6-8 Reps
@8
2
Leg Press
4 Sets
8-12 Reps
@7.5
3
Stiff Leg Deadlift
3 Sets
8-10 Reps
@8
4
Reverse Bicep Curl (Dumbbell)
2 Sets
AMRAP
@8
Day 5
1
Tricep Extension (Barbell)
4 Sets
12 Reps
@7.5
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@7.5
4
Lat Pulldown
3 Sets
12 Reps
@7.5
5
Reverse Bicep Curl (Dumbbell)
2 Sets
AMRAP
@8
6
Lateral Raise (Cable)
4 Sets
15 Reps
@6.5
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@8
2
Bicep Curl (Machine)
4 Sets
6-8 Reps
@9
3
Lat Pulldown
3 Sets
8-10 Reps
@8
4
Skull Crusher
4 Sets
8-10 Reps
@7-8
5
Lateral Raise (Cable)
4 Sets
15 Reps
@6
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@8
2
Stiff Leg Deadlift
3 Sets
8-10 Reps
@8
3
Lateral Raise (Cable)
1 Set
3 Sets
15 Reps
15 Reps
@6
@7
4
Reverse Bicep Curl (Dumbbell)
2 Sets
AMRAP
@8
Day 3
1
Incline Curl (Dumbbell)
4 Sets
6-8 Reps
@7
2
Seated Row (Cable)
3 Sets
8-10 Reps
@8
3
Tricep Pushdown (Cable)
4 Sets
10 Reps
@7.5
4
Chest Fly (Cable)
4 Sets
12-15 Reps
@7
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
6-8 Reps
@8
2
Leg Press
4 Sets
8-12 Reps
@7.5
3
Stiff Leg Deadlift
3 Sets
8-10 Reps
@8
4
Reverse Bicep Curl (Dumbbell)
2 Sets
AMRAP
@8
Day 5
1
Tricep Extension (Barbell)
4 Sets
12 Reps
@7.5
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@7.5
4
Lat Pulldown
3 Sets
12 Reps
@7.5
5
Reverse Bicep Curl (Dumbbell)
2 Sets
AMRAP
@8
6
Lateral Raise (Cable)
4 Sets
15 Reps
@6.5
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@8
2
Bicep Curl (Machine)
4 Sets
6-8 Reps
@9
3
Lat Pulldown
3 Sets
8-10 Reps
@8
4
Skull Crusher
4 Sets
8-10 Reps
@7-8
5
Lateral Raise (Cable)
4 Sets
15 Reps
@6
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@8
2
Stiff Leg Deadlift
3 Sets
8-10 Reps
@8
3
Lateral Raise (Cable)
1 Set
3 Sets
15 Reps
15 Reps
@6
@7
4
Reverse Bicep Curl (Dumbbell)
2 Sets
AMRAP
@8
Day 3
1
Incline Curl (Dumbbell)
4 Sets
6-8 Reps
@7
2
Seated Row (Cable)
3 Sets
8-10 Reps
@8
3
Tricep Pushdown (Cable)
4 Sets
10 Reps
@7.5
4
Chest Fly (Cable)
4 Sets
12-15 Reps
@7
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
6-8 Reps
@8
2
Leg Press
4 Sets
8-12 Reps
@7.5
3
Stiff Leg Deadlift
3 Sets
8-10 Reps
@8
4
Reverse Bicep Curl (Dumbbell)
2 Sets
AMRAP
@8
Day 5
1
Tricep Extension (Barbell)
4 Sets
12 Reps
@7.5
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@7.5
4
Lat Pulldown
3 Sets
12 Reps
@7.5
5
Reverse Bicep Curl (Dumbbell)
2 Sets
AMRAP
@8
6
Lateral Raise (Cable)
4 Sets
15 Reps
@6.5
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@8
2
Bicep Curl (Machine)
4 Sets
6-8 Reps
@9
3
Lat Pulldown
3 Sets
8-10 Reps
@8
4
Skull Crusher
4 Sets
8-10 Reps
@7-8
5
Lateral Raise (Cable)
4 Sets
15 Reps
@6
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@8
2
Stiff Leg Deadlift
3 Sets
8-10 Reps
@8
3
Lateral Raise (Cable)
1 Set
3 Sets
15 Reps
15 Reps
@6
@7
4
Reverse Bicep Curl (Dumbbell)
2 Sets
AMRAP
@8
Day 3
1
Incline Curl (Dumbbell)
4 Sets
6-8 Reps
@7
2
Seated Row (Cable)
3 Sets
8-10 Reps
@8
3
Tricep Pushdown (Cable)
4 Sets
10 Reps
@7.5
4
Chest Fly (Cable)
4 Sets
12-15 Reps
@7
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
6-8 Reps
@8
2
Leg Press
4 Sets
8-12 Reps
@7.5
3
Stiff Leg Deadlift
3 Sets
8-10 Reps
@8
4
Reverse Bicep Curl (Dumbbell)
2 Sets
AMRAP
@8
Day 5
1
Tricep Extension (Barbell)
4 Sets
12 Reps
@7.5
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@7.5
4
Lat Pulldown
3 Sets
12 Reps
@7.5
5
Reverse Bicep Curl (Dumbbell)
2 Sets
AMRAP
@8
6
Lateral Raise (Cable)
4 Sets
15 Reps
@6.5
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@8
2
Bicep Curl (Machine)
4 Sets
6-8 Reps
@9
3
Lat Pulldown
3 Sets
8-10 Reps
@8
4
Skull Crusher
4 Sets
8-10 Reps
@7-8
5
Lateral Raise (Cable)
4 Sets
15 Reps
@6
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@8
2
Stiff Leg Deadlift
3 Sets
8-10 Reps
@8
3
Lateral Raise (Cable)
1 Set
3 Sets
15 Reps
15 Reps
@6
@7
4
Reverse Bicep Curl (Dumbbell)
2 Sets
AMRAP
@8
Day 3
1
Incline Curl (Dumbbell)
4 Sets
6-8 Reps
@7
2
Seated Row (Cable)
3 Sets
8-10 Reps
@8
3
Tricep Pushdown (Cable)
4 Sets
10 Reps
@7.5
4
Chest Fly (Cable)
4 Sets
12-15 Reps
@7
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
6-8 Reps
@8
2
Leg Press
4 Sets
8-12 Reps
@7.5
3
Stiff Leg Deadlift
3 Sets
8-10 Reps
@8
4
Reverse Bicep Curl (Dumbbell)
2 Sets
AMRAP
@8
Day 5
1
Tricep Extension (Barbell)
4 Sets
12 Reps
@7.5
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@7.5
4
Lat Pulldown
3 Sets
12 Reps
@7.5
5
Reverse Bicep Curl (Dumbbell)
2 Sets
AMRAP
@8
6
Lateral Raise (Cable)
4 Sets
15 Reps
@6.5
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@8
2
Bicep Curl (Machine)
4 Sets
6-8 Reps
@9
3
Lat Pulldown
3 Sets
8-10 Reps
@8
4
Skull Crusher
4 Sets
8-10 Reps
@7-8
5
Lateral Raise (Cable)
4 Sets
15 Reps
@6
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@8
2
Stiff Leg Deadlift
3 Sets
8-10 Reps
@8
3
Lateral Raise (Cable)
1 Set
3 Sets
15 Reps
15 Reps
@6
@7
4
Reverse Bicep Curl (Dumbbell)
2 Sets
AMRAP
@8
Day 3
1
Incline Curl (Dumbbell)
4 Sets
6-8 Reps
@7
2
Seated Row (Cable)
3 Sets
8-10 Reps
@8
3
Tricep Pushdown (Cable)
4 Sets
10 Reps
@7.5
4
Chest Fly (Cable)
4 Sets
12-15 Reps
@7
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
6-8 Reps
@8
2
Leg Press
4 Sets
8-12 Reps
@7.5
3
Stiff Leg Deadlift
3 Sets
8-10 Reps
@8
4
Reverse Bicep Curl (Dumbbell)
2 Sets
AMRAP
@8
Day 5
1
Tricep Extension (Barbell)
4 Sets
12 Reps
@7.5
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@7.5
4
Lat Pulldown
3 Sets
12 Reps
@7.5
5
Reverse Bicep Curl (Dumbbell)
2 Sets
AMRAP
@8
6
Lateral Raise (Cable)
4 Sets
15 Reps
@6.5