Arm Specialization 4-Week
A four-week arm block: direct biceps and triceps work three times a week, supersetted, with squats, presses and rows to keep the rest of you trained. Add a rep per set each week.
4 days a week · 4 weeks · Intermediate · day 1 free, the rest with Pro
Arms Heavy — Biceps/Triceps
- Barbell Curl: 5 × 6-8, rest 75s
- Close-Grip Bench: 5 × 6-8, rest 90s
- Hammer Curl: 4 × 10, rest 1 min
- Skull Crusher: 4 × 10, rest 1 min
Push + Pull — Compound
3 exercises (Pro).
Arms Volume — Pump
4 exercises (Pro).
Legs + Arms — Legs
3 exercises (Pro).
Run day 1 with no account