Arm Focus / Specialization Program

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