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.
Frequency: 4x / week · Duration: 4 weeks · Workout: ~50 min · Level: Intermediate
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What the week adds up to
4 training days, 14 exercises across the week, 50 sets in total in the 6-21 rep range, resting about 60s between them.
No single lift dominates — the week spreads across 14 different exercises rather than repeating a few.
Goals: Muscle Gain
Equipment: Dumbbells, Full Gym
Weekly Schedule
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).
Progression Guidance
Add a rep per set each week; superset opposing muscles for pump.