Arms/Delts Specialization (6x)

Major focus on arms and shoulders, hitting them 4 days of the week. After 3 months, switch to specializing other muscle groups (eg,: chest/back, etc.)

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Week 1

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Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Dip (Weighted)

Overhead Cable Tricep Extension (EZ Bar)

Seated Shoulder Press (Dumbbell)

Seated Lateral Raise (Dumbbell)

Incline Chest Fly (Machine)

Triceps Front Delts Push

Pendulum Squat

Leg Press

Leg Curl

Cable Crunch

Legs

Hammer Curl

Preacher Curl (EZ Bar)

Upright Row (Barbell)

Lateral Raise (Dumbbell)

Power Shrug

Lat Pulldown

Biceps Side Rear Delts Pull

Seated Shoulder Press (Barbell)

Seated Overhead Tricep Extension (EZ Bar)

Chest Press (Machine)

Front Delts Triceps Push

Slow, controlled, paused with big stretch

Stiff Leg Deadlift

Squat (Smith Machine)

Decline Crunch (Weighted)

Upright Row (Cable)

Lu Raise

Bicep Curl (Dumbbell)

Bayesian Curl

Trap Bar Power Shrug

Chest Supported Row (Machine)

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