TABLE OF

CONTENTS
THE GOAL OF THE ARMS SPECIALIZATION PHASE 3

WEEKS 1-2 5

WEEKS 3-4 9

WEEKS 5-6 13

WEEKS 7-8 17

WEEK 9 (DELOAD WEEK) 21

TUTORIALS FOR NEW EXERCISES 26

ADDITIONAL COMMENTS 36

DISCLAIMER 37

ARMS SPECIALIZATION PHASE 2

THE GOAL OF THE ARMS
SPECIALIZATION PHASE
*This 8-week phase is designed for those who are struggling with their arms development. But first,
it’s vital that you implement the tips mentioned in the mind-muscle connection and exercise tutorial
chapters. If you’re struggling to feel your arms working during arm exercises or aren’t properly
performing the exercises, then that’s an issue that the specialization phase will not fix. You need to
address that by reading those chapters and implementing the tips mentioned there. IF you have
already done so yet are still struggling, then you’re ready for the arms specialization phase.

The arms specialization phase is designed to add more mass to the biceps, triceps, brachioradialis,
and the brachialis in order to create “fuller” and more well developed looking arms.

Each head of the biceps/triceps will be appropriately targeted:

ARMS SPECIALIZATION PHASE 3

THE GOAL OF THE ARMS
SPECIALIZATION PHASE
We will be gradually increasing the weekly volume dedicated to your arms, as well as incorporating
additional exercises for them. The changes being made every week will be highlighted within the
tables, and the tutorials for the new exercises are at the end of the PDF. And to compensate, we will
lower the volume of other muscle groups (they will be placed on “maintenance”). However, as in the
original workout program provided, you still need to focus on progressing each exercise every week by
using the double progression scheme and other methods outlined in the progression chapter. This is
what will really make the difference in terms of your arms development over the 8 weeks. And keep in
mind that the recommendations made on a proper warm up/cool down, training to failure, how heavy
should you train, and so on all still apply here as well!

We will still use the same 5 day split as your normal program. Your “lower body” workouts will remain
the same throughout the weeks (with adjusted volume on certain lifts to balance things out) - still
focus on progressing those workouts, but place your priority on progressing your arms movements.

ARMS SPECIALIZATION PHASE 4

WEEKS 1 - 2
Total Direct Weekly Biceps Sets: 14
Total Direct Weekly Triceps Sets: 14
 UPPER BODY WORKOUT
Rest
Exercise Sets Reps Notes
DAY 1
(min)
Try pinky on rings, keep shoulder-blades retracted,
Bench Press 3 4-6 2.5-3 maintain lower back arch, press from below nipples to
above shoulders.
Pull with elbows, squeeze shoulder-blades together,
Chest-Supported Row 3 6-8 2
don’t flare elbows out.
Press in a straight line up, keep core engaged, no
Standing Overhead Press 3 8-10 2-3
momentum, don’t arch lower back.

Perform the triceps exercise first, rest for ~30

SUPERSET:
seconds, then perform the biceps exercise, then rest
Straight-Bar Triceps Pushdown 3 10-12
- for another ~30 seconds, then start again with the
Bar Drag Curls 3 10-12
triceps exercise and repeat for 3 total sets each.

SUPERSET:
Incline Tricep Kickbacks 2 10-15 Same instructions as previous superset.
-
Half ROM Straight Bar Curl 2 10-15

LOWER BODY WORKOUT 1

Rest
DAY 2

Exercise Sets Reps Notes

(min)

Front Squat 3 10-12 2.5-3 Rest barbell on front delts, keep elbows high.

Deadlift 3 6-8 3 Maintain straight back, keep head/back/hips inline.

Rest upper back on bench, place bar on hips, avoid

Barbell Hip Thrust 3 8-12 2 arching back, feet placed so that shins are vertical at top
position.
Single Leg Weighted Calf
3 6-8 1-1.5 Pause at bottom of each rep, use full range of motion.
Raise

Leg Press Calf Raise 3 8-12 1-1.5 Pause at bottom of each rep, use full range of motion.

ARMS SPECIALIZATION PHASE 6

DAY 3 REST
PUSH WORKOUT
DAY 4

Rest
Exercise Sets Reps Notes
(min)
Use shoulder-width grip, keep elbows tucked, use
Close Grip Bench Press 4 8-10 2-3
less of an arch than regular bench press.

Experiment with bench angles (~15-45 degrees),

Incline Dumbbell Press 3 6-8 2-3 keep shoulder blades retracted & chest sticking
out, don’t flare elbows.

45-60
Lean-Away Cable Lean sideways towards direction of the raise, pull
3 8-12 seconds
Lateral Raises cable from in between your legs.
b/w arms

Incline Overhead Set incline bench to ~30 degrees, move arms

3 12-15 1.5-2
Dumbbell Extensions overhead, keep elbow locked as you press.
10+
(to Make a triangle on the floor with your hands (keep
Triangle Push-ups 2 1.5-2
failure them close together) & perform a push-up.
)

PULL WORKOUT
Rest
Exercise Sets Reps Notes
(min)
DAY 5

RPT:
Weighted Chin-Ups 4-6, Use an underhand grip shoulder-width apart, use full
3 2-3
(RPT) 6-8, 8- ROM (eyes over bar).
10
“V-Bar” attachment, squeeze shoulder blades
Seated Row 3 8-10 2 together, avoid rolling shoulders forward or shrugging
shoulders up.
Experiment with grip (neutral or palms facing down),
Reverse Pec Deck 2 10-12 2
keep upper traps relaxed.
Use 30-degree bench angle, let arms hang straight
Incline Dumbbell Curls 3 8-10 1.5-2
down, keep elbows locked.
Reverse Grip Curl (Bar Grab bar with an overhand shoulder-width apart grip,
3 10-15 1.5-2
or DB’s) keep elbow locked as your curl.

Keep upper traps relaxed, pull towards face while

Kneeling Face Pulls 3 10-15 1.5
raising fists towards ceiling (external rotation).

Hang with straight arms, pull body up slightly without

Scapular Pull-Ups 2 5-10+ 1
allowing elbows.

ARMS SPECIALIZATION PHASE 7

 LEGS WORKOUT (LOWER BODY 2)
Exercise Sets Reps Rest (min) Notes
DAY 6

3 sets of
Experiment with foot stance, point toes
6-8, 1
slightly out, maintain a straight back, squat to
set slow
Back Squat 4 3 at least parallel. For last set, perform each rep
eccentri
with a 4 second slow descent with lighter
c of 8-
weight.
10

~45-60s
Place foot far from bench to target glutes,
Bulgarian Split rest
3 8-10 place foot closer to emphasize quads. Use
Squat between
dumbbells or barbell.
each leg

Maintain straight back, descend to at least

Glute Ham Raise 4 10-12 2 parallel with ground, adjust foot plate for
difficulty.

Place toes on a weight or any elevated

Smith Machine
3 10-15 1-1.5 platform, pause at bottom of each rep, use full
Calf Raises
ROM.

Seated Weighted
3 10-15 1-1.5 Pause at bottom of each rep, use full ROM.
Calf Raise

REST
DAY 7

ARMS SPECIALIZATION PHASE 8

WEEKS 3 - 4
Total Direct Weekly Biceps Sets: 15
Total Direct Weekly Triceps Sets: 15
 UPPER BODY WORKOUT
Rest
DAY 1
Exercise Sets Reps Notes
(min)

Try pinky on rings, keep shoulder-blades

Bench Press 3 4-6 2.5-3 retracted, maintain lower back arch, press
from below nipples to above shoulders.

Pull with elbows, squeeze shoulder-blades

Chest-Supported Row
Standing Overhead Press
SUPERSET:
Straight-Bar Triceps
Pushdown
Bar Drag Curls
3 6-8 2
together, don’t flare elbows out.
Press in a straight line up, keep core
3 8-10 2-3 engaged, no momentum, don’t arch lower
back.
Perform the triceps exercise first, rest for
~30 seconds, then perform the biceps
3 10-12 exercise, then rest for another ~30 seconds,
-
3 10-12 then start again with the triceps exercise
and repeat for 3 total sets each.

SUPERSET:
Incline Tricep Kickbacks 2 10-15 Same instructions as previous superset.
-
Half ROM Straight Bar Curl 2 10-15

LOWER BODY WORKOUT 1

Rest
Exercise Sets Reps Notes
DAY 2

(min)
10- Rest barbell on front delts, keep elbows
Front Squat 3 2.5-3
12 high.
Maintain straight back, keep
Deadlift 3 6-8 3
head/back/hips inline.
Rest upper back on bench, place bar on
Barbell Hip Thrust 3 8-12 2 hips, avoid arching back, feet placed so
that shins are vertical at top position.
Single Leg
Pause at bottom of each rep, use full
Weighted Calf 3 6-8 1-1.5
range of motion.
Raise
Leg Press Calf Pause at bottom of each rep, use full
3 8-12 1-1.5
Raise range of motion.

ARMS SPECIALIZATION PHASE 10

DAY 3 REST
PUSH WORKOUT
Rest
DAY 4

Exercise Sets Reps Notes

(min)
Close Grip Bench Use shoulder-width grip, keep elbows tucked,
4 8-10 2-3
Press use less of an arch than regular bench press.
Experiment with bench angles (~15-45
Incline Dumbbell
3 6-8 2-3 degrees), keep shoulder blades retracted &
Press
chest sticking out, don’t flare elbows.
45-60
Lean-Away Cable seconds Lean sideways towards direction of the raise,
3 8-12
Lateral Raises b/w pull cable from in between your legs.
arms
Incline Overhead Set incline bench to ~30 degrees, move arms
4 12-15 1.5-2
Dumbbell Extensions overhead, keep elbow locked as you press.
10+
Make a triangle on the floor with your hands
(to
Triangle Push-ups 2 1.5-2 (keep them close together) & perform a push-
failure
up.
)

PULL WORKOUT
Rest
Exercise Sets Reps Notes
(min)
DAY 5

RPT:
Weighted Chin-Ups 4-6, Use an underhand grip shoulder-width apart, use
3 2-3
(RPT) 6-8, full ROM (eyes over bar).
8-10
“V-Bar” attachment, squeeze shoulder blades
Seated Row 3 8-10 2 together, avoid rolling shoulders forward or
shrugging shoulders up.
Experiment with grip (neutral or palms facing
Reverse Pec Deck 2 10-12 2
down), keep upper traps relaxed.
Use 30-degree bench angle, let arms hang straight
Incline Dumbbell Curls 4 8-10 1.5-2
down, keep elbows locked.
Reverse Grip Curl (Bar Grab bar with an overhand shoulder-width apart
3 10-15 1.5-2
or DB’s) grip, keep elbow locked as your curl.
Keep upper traps relaxed, pull towards face while
Kneeling Face Pulls 3 10-15 1.5
raising fists towards ceiling (external rotation).
Hang with straight arms, pull body up slightly
Scapular Pull-Ups 2 5-10+ 1
without allowing elbows.

ARMS SPECIALIZATION PHASE 11

 LEGS WORKOUT (LOWER BODY 2)
Rest
Exercise Sets Reps Notes
DAY 6
(min)
3 sets
of 6-
Experiment with foot stance, point toes
8, 1
slightly out, maintain a straight back,
set
Back Squat 4 3 squat to at least parallel. For last set,
slow
perform each rep with a 4 second slow
eccen
descent with lighter weight.
tric of
8-10
~45-60s
Place foot far from bench to target
Bulgarian rest
3 8-10 glutes, place foot closer to emphasize
Split Squat between
quads. Use dumbbells or barbell.
each leg
Maintain straight back, descend to at
Glute Ham
4 10-12 2 least parallel with ground, adjust foot
Raise
plate for difficulty.
Smith Place toes on a weight or any elevated
Machine Calf 3 10-15 1-1.5 platform, pause at bottom of each rep,
Raises use full ROM.
Seated
Pause at bottom of each rep, use full
Weighted Calf 3 10-15 1-1.5
ROM.
Raise

REST
DAY 7

ARMS SPECIALIZATION PHASE 12

WEEKS 5 - 6
Total Direct Weekly Biceps Sets: 16
Total Direct Weekly Triceps Sets: 16
 UPPER BODY WORKOUT
Rest
Exercise Sets Reps Notes
DAY 1
(min)
Try pinky on rings, keep shoulder-blades
Bench Press 3 4-6 2.5-3 retracted, maintain lower back arch, press
from below nipples to above shoulders.
Pull with elbows, squeeze shoulder-blades
Chest-Supported Row 3 6-8 2
together, don’t flare elbows out.

Press in a straight line up, keep core engaged,

Standing Overhead Press 3 8-10 2-3
no momentum, don’t arch lower back.
SUPERSET: Perform the triceps exercise first, rest for ~30
10- seconds, then perform the biceps exercise,
Straight-Bar Triceps
4 12 then rest for another ~30 seconds, then start
Pushdown -
4 10- again with the triceps exercise and repeat for 3
Bar Drag Curls total sets each.
12

SUPERSET: 10-
Incline Tricep Kickbacks 2 15 Same instructions as previous superset.
-
Half ROM Straight Bar Curl 2 10-
15

LOWER BODY WORKOUT 1

Rest
Exercise Sets Reps Notes
DAY 2

(min)
10- Rest barbell on front delts, keep elbows
Front Squat 3 2.5-3
12 high.
Maintain straight back, keep
Deadlift 3 6-8 3
head/back/hips inline.
Rest upper back on bench, place bar on
Barbell Hip Thrust 3 8-12 2 hips, avoid arching back, feet placed so
that shins are vertical at top position.
Single Leg
Pause at bottom of each rep, use full
Weighted Calf 3 6-8 1-1.5
range of motion.
Raise
Leg Press Calf Pause at bottom of each rep, use full
3 8-12 1-1.5
Raise range of motion.

ARMS SPECIALIZATION PHASE 14

DAY 3 REST
PUSH WORKOUT
Rest
DAY 4

Exercise Sets Reps Notes

(min)
Close Grip Bench Use shoulder-width grip, keep elbows tucked,
4 8-10 2-3
Press use less of an arch than regular bench press.
Experiment with bench angles (~15-45
Incline Dumbbell
3 6-8 2-3 degrees), keep shoulder blades retracted &
Press
chest sticking out, don’t flare elbows.
45-60
Lean-Away Cable seconds Lean sideways towards direction of the raise,
3 8-12
Lateral Raises b/w pull cable from in between your legs.
arms
Incline Overhead Set incline bench to ~30 degrees, move arms
4 12-15 1.5-2
Dumbbell Extensions overhead, keep elbow locked as you press.
10+
Make a triangle on the floor with your hands
(to
Triangle Push-ups 2 1.5-2 (keep them close together) & perform a push-
failure
up.
)

PULL WORKOUT
Rest
Exercise Sets Reps Notes
(min)
DAY 5

RPT:
Weighted Chin-Ups 4-6, Use an underhand grip shoulder-width apart,
3 2-3
(RPT) 6-8, use full ROM (eyes over bar).
8-10
“V-Bar” attachment, squeeze shoulder blades
Seated Row 3 8-10 2 together, avoid rolling shoulders forward or
shrugging shoulders up.
10- Experiment with grip (neutral or palms facing
Reverse Pec Deck 2 2
12 down), keep upper traps relaxed.
Incline Dumbbell Use 30-degree bench angle, let arms hang
4 8-10 1.5-2
Curls straight down, keep elbows locked.
Reverse Grip Curl 10- Grab bar with an overhand shoulder-width apart
3 1.5-2
(Bar or DB’s) 15 grip, keep elbow locked as your curl.
Keep upper traps relaxed, pull towards face
10-
Kneeling Face Pulls 3 1.5 while raising fists towards ceiling (external
15
rotation).
5- Hang with straight arms, pull body up slightly
Scapular Pull-Ups 2 1
10+ without allowing elbows.

ARMS SPECIALIZATION PHASE 15

 LEGS WORKOUT (LOWER BODY 2)
Rest
Exercise Sets Reps Notes
DAY 6

(min)
3 sets
of 6-
Experiment with foot stance, point toes
8, 1
slightly out, maintain a straight back,
set
Back Squat 4 3 squat to at least parallel. For last set,
slow
perform each rep with a 4 second slow
eccen
descent with lighter weight.
tric of
8-10
~45-60s
Place foot far from bench to target
Bulgarian rest
3 8-10 glutes, place foot closer to emphasize
Split Squat between
quads. Use dumbbells or barbell.
each leg
Maintain straight back, descend to at
Glute Ham
4 10-12 2 least parallel with ground, adjust foot
Raise
plate for difficulty.
Smith Place toes on a weight or any elevated
Machine Calf 3 10-15 1-1.5 platform, pause at bottom of each rep,
Raises use full ROM.
Seated
Pause at bottom of each rep, use full
Weighted Calf 3 10-15 1-1.5
ROM.
Raise

REST
DAY 7

ARMS SPECIALIZATION PHASE 16

WEEKS 7 - 8
Total Direct Weekly Biceps Sets: 17
Total Direct Weekly Triceps Sets: 17
 UPPER BODY WORKOUT
Rest
Exercise Sets Reps Notes
DAY 1
(min)
Try pinky on rings, keep shoulder-blades
Bench Press 3 4-6 2.5-3 retracted, maintain lower back arch, press
from below nipples to above shoulders.

Pull with elbows, squeeze shoulder-blades

Chest-Supported Row 3 6-8 2
together, don’t flare elbows out.

Press in a straight line up, keep core engaged,

Standing Overhead Press 3 8-10 2-3
no momentum, don’t arch lower back.

SUPERSET: Perform the triceps exercise first, rest for ~30

10- seconds, then perform the biceps exercise,
Straight-Bar Triceps
4 12 then rest for another ~30 seconds, then start
Pushdown -
4 10- again with the triceps exercise and repeat for 3
Bar Drag Curls total sets each.
12

SUPERSET: 10-
Incline Tricep Kickbacks 3 15 Same instructions as previous superset.
-
Half ROM Straight Bar Curl 3 10-
15

LOWER BODY WORKOUT 1

Rest
Exercise Sets Reps Notes
DAY 2

(min)
10- Rest barbell on front delts, keep elbows
Front Squat 3 2.5-3
12 high.
Maintain straight back, keep
Deadlift 3 6-8 3
head/back/hips inline.
Rest upper back on bench, place bar on
Barbell Hip Thrust 3 8-12 2 hips, avoid arching back, feet placed so
that shins are vertical at top position.
Single Leg
Pause at bottom of each rep, use full
Weighted Calf 3 6-8 1-1.5
range of motion.
Raise
Leg Press Calf Pause at bottom of each rep, use full
3 8-12 1-1.5
Raise range of motion.

ARMS SPECIALIZATION PHASE 18

DAY 3 REST
PUSH WORKOUT
DAY 4

Rest
Exercise Sets Reps Notes
(min)
Close Grip Bench Use shoulder-width grip, keep elbows tucked,
4 8-10 2-3
Press use less of an arch than regular bench press.
Experiment with bench angles (~15-45
Incline Dumbbell
3 6-8 2-3 degrees), keep shoulder blades retracted &
Press
chest sticking out, don’t flare elbows.

45-60
Lean-Away Cable second Lean sideways towards direction of the raise,
3 8-12
Lateral Raises s b/w pull cable from in between your legs.
arms
Incline Overhead Set incline bench to ~30 degrees, move arms
4 12-15 1.5-2
Dumbbell Extensions overhead, keep elbow locked as you press.
Make a triangle on the floor with your hands
10+ (to
Triangle Push-ups 2 1.5-2 (keep them close together) & perform a push-
failure)
up.

PULL WORKOUT
Rest
Exercise Sets Reps Notes
DAY 5

(min)
RPT:
Weighted Chin-Ups 4-6, Use an underhand grip shoulder-width apart, use full
3 2-3
(RPT) 6-8, 8- ROM (eyes over bar).
10
“V-Bar” attachment, squeeze shoulder blades
Seated Row 3 8-10 2 together, avoid rolling shoulders forward or shrugging
shoulders up.
Experiment with grip (neutral or palms facing down),
Reverse Pec Deck 2 10-12 2
keep upper traps relaxed.
Use 30-degree bench angle, let arms hang straight
Incline Dumbbell Curls 4 8-10 1.5-2
down, keep elbows locked.
Reverse Grip Curl (Bar Grab bar with an overhand shoulder-width apart grip,
3 10-15 1.5-2
or DB’s) keep elbow locked as your curl.
Keep upper traps relaxed, pull towards face while
Kneeling Face Pulls 3 10-15 1.5
raising fists towards ceiling (external rotation).
Hang with straight arms, pull body up slightly without
Scapular Pull-Ups 2 5-10+ 1
allowing elbows.

ARMS SPECIALIZATION PHASE 19

 LEGS WORKOUT (LOWER BODY 2)

Exercise Sets Reps Rest (min) Notes

DAY 6

3 sets
of 6-8, Experiment with foot stance, point toes
1 set slightly out, maintain a straight back,
Back Squat 4 slow 3 squat to at least parallel. For last set,
eccent perform each rep with a 4 second slow
ric of descent with lighter weight.
8-10
~45-60s
Place foot far from bench to target
Bulgarian rest
3 8-10 glutes, place foot closer to emphasize
Split Squat between
quads. Use dumbbells or barbell.
each leg
Maintain straight back, descend to at
Glute Ham
4 10-12 2 least parallel with ground, adjust foot
Raise
plate for difficulty.
Smith Place toes on a weight or any elevated
Machine Calf 3 10-15 1-1.5 platform, pause at bottom of each rep,
Raises use full ROM.
Seated
Pause at bottom of each rep, use full
Weighted Calf 3 10-15 1-1.5
ROM.
Raise

REST
DAY 7

ARMS SPECIALIZATION PHASE 20

 WEEK 9
Total Direct Weekly Biceps Sets: 8
Total Direct Weekly Triceps Sets: 8
 WEEK 9 (DELOAD)

*For this week, we will use the protocol outline in the deload chapter of the program by lowering
the volume (# of sets) and intensity (how heavy you lift) of your workouts. For ALL the exercises
you perform this week, use a weight that is roughly 10% lighter than what you’d normal do and
stay far away from failure. Upon completion of your deload week, you can return to your normal
program OR run another specialization phase for the same muscle group or another muscle group.

ARMS SPECIALIZATION PHASE 22

 UPPER BODY WORKOUT
Rest
DAY 1
Exercise Sets Reps Notes
(min)

Try pinky on rings, keep shoulder-blades

Bench Press 2 4-6 2.5-3 retracted, maintain lower back arch, press
from below nipples to above shoulders.

Pull with elbows, squeeze shoulder-blades

Chest-Supported Row 2 6-8 2
together, don’t flare elbows out.

Press in a straight line up, keep core engaged,

Standing Overhead Press 2 8-10 2-3
no momentum, don’t arch lower back.

SUPERSET: Perform the triceps exercise first, rest for ~30

10- seconds, then perform the biceps exercise,
Straight-Bar Triceps
2 12 then rest for another ~30 seconds, then start
Pushdown -
2 10- again with the triceps exercise and repeat for 3
Bar Drag Curls total sets each.
12

LOWER BODY WORKOUT 1

Rest
Exercise Sets Reps Notes
DAY 2

(min)
Rest barbell on front delts, keep elbows
Front Squat 2 10-12 2.5-3
high.
Maintain straight back, keep
Deadlift 2 6-8 3
head/back/hips inline.
Rest upper back on bench, place bar on
Barbell Hip Thrust 2 8-12 2 hips, avoid arching back, feet placed so
that shins are vertical at top position.
Single Leg
Pause at bottom of each rep, use full
Weighted Calf 2 6-8 1-1.5
range of motion.
Raise
Leg Press Calf Pause at bottom of each rep, use full
2 8-12 1-1.5
Raise range of motion.

ARMS SPECIALIZATION PHASE 23

DAY 3 REST
PUSH WORKOUT
Rest
DAY 4

Exercise Sets Reps Notes

(min)
Close Grip Bench Use shoulder-width grip, keep elbows tucked,
3 8-10 2-3
Press use less of an arch than regular bench press.
Experiment with bench angles (~15-45
Incline Dumbbell
2 6-8 2-3 degrees), keep shoulder blades retracted &
Press
chest sticking out, don’t flare elbows.
45-60
Lean-Away Cable seconds Lean sideways towards direction of the raise,
3 8-12
Lateral Raises b/w pull cable from in between your legs.
arms
Incline Overhead Set incline bench to ~30 degrees, move arms
2 12-15 1.5-2
Dumbbell Extensions overhead, keep elbow locked as you press.
6-10
(NOT Make a triangle on the floor with your hands
Triangle Push-ups 2 to 1.5-2 (keep them close together) & perform a push-
failure up.
)

PULL WORKOUT
Rest
Exercise Sets Reps Notes
(min)
DAY 5

RPT:
Weighted Chin-Ups Use an underhand grip shoulder-width apart, use
2 4-6, 2-3
(RPT) full ROM (eyes over bar).
6-8
“V-Bar” attachment, squeeze shoulder blades
Seated Row 2 8-10 2 together, avoid rolling shoulders forward or
shrugging shoulders up.
Experiment with grip (neutral or palms facing
Reverse Pec Deck 2 10-12 2
down), keep upper traps relaxed.
Use 30-degree bench angle, let arms hang straight
Incline Dumbbell Curls 2 8-10 1.5-2
down, keep elbows locked.
Reverse Grip Curl (Bar Grab bar with an overhand shoulder-width apart
2 10-15 1.5-2
or DB’s) grip, keep elbow locked as your curl.
Keep upper traps relaxed, pull towards face while
Kneeling Face Pulls 2 10-15 1.5
raising fists towards ceiling (external rotation).
Hang with straight arms, pull body up slightly
Scapular Pull-Ups 2 5-10+ 1
without allowing elbows.

ARMS SPECIALIZATION PHASE 24

 LEGS WORKOUT (LOWER BODY 2)
Rest
Exercise Sets Reps Notes
DAY 6
(min)
3 sets
Experiment with foot stance, point
of 6-8,
toes slightly out, maintain a straight
1 set
back, squat to at least parallel. For
Back Squat 2 slow 3
last set, perform each rep with a 4
eccentr
second slow descent with lighter
ic of 8-
weight.
10

~45- Place foot far from bench to target

Bulgarian 60s rest glutes, place foot closer to
2 8-10
Split Squat between emphasize quads. Use dumbbells or
each leg barbell.

Maintain straight back, descend to

Glute Ham
2 10-12 2 at least parallel with ground, adjust
Raise
foot plate for difficulty.
Smith Place toes on a weight or any
Machine Calf 3 10-15 1-1.5 elevated platform, pause at bottom
Raises of each rep, use full ROM.
Seated
Pause at bottom of each rep, use full
Weighted 3 10-15 1-1.5
ROM.
Calf Raise

REST
DAY 7

ARMS SPECIALIZATION PHASE 25

TUTORIALS &
ALTERNATIVES FOR NEW
EXERCISES
1) Drag curls

Exercise alternatives: Dumbbell drag curls, barbell

curls (narrow grip), behind the back cable curls.

Target Muscle: Biceps (long head)

ARMS SPECIALIZATION PHASE 26

TUTORIALS &
ALTERNATIVES FOR NEW
EXERCISES
Step 1: Grab a weighted bar with a shoulder-
width grip and let it hang in front of your body.

Step 2: While keeping the bar as close as

possible to the front of your body, drag the bar
up alongside your body by contracting your
biceps. Your elbows should naturally move
backwards behind your body.

Step 3: Control the bar back to the starting

position then repeat.

ARMS SPECIALIZATION PHASE 27

TUTORIALS &
ALTERNATIVES FOR NEW
EXERCISES
2) Incline Tricep Kickbacks
Exercise alternatives: rope overhead press, incline

tricep skullcrushers, rope pushdowns.

Target Muscle: Triceps (long head)

ARMS SPECIALIZATION PHASE 28

TUTORIALS &
ALTERNATIVES FOR NEW
EXERCISES
Step 1: Lay with your stomach on an incline
bench set to roughly 30-degrees, and a dumbbell
in each hand. Then raise the dumbbells to your
side until your upper arms are parallel with your
body.

Step 2: While keeping your elbows locked, extend

your arms straight back by contracting your
triceps. Hold this position for half a second.

Step 3: Slowly descend back to the starting

position while keeping your elbows locked and
then repeat for more reps.

ARMS SPECIALIZATION PHASE 29

TUTORIALS &
ALTERNATIVES FOR NEW
EXERCISES
3) Half ROM Straight Bar Curl
Exercise alternatives: narrow grip bar curls, behind

the back cable curls.

Target Muscle: Biceps (long head).

ARMS SPECIALIZATION PHASE 30

TUTORIALS &
ALTERNATIVES FOR NEW
EXERCISES
Step 1: Grab a straight weighted bar with an
underhand shoulder-width grip.

Step 2: While keeping your elbows locked, curl

the weight until your elbows are at about 90-
degrees (“half rep”).

Step 3: Descend back down to the starting

position while keeping your elbows locked, then
repeat for more reps.

ARMS SPECIALIZATION PHASE 31

TUTORIALS &
ALTERNATIVES FOR NEW
EXERCISES
4) Close-Grip Bench Press
Exercise alternatives: neutral-grip dumbbell press,

tricep skullcrushers.

Target Muscle: Overall triceps.

ARMS SPECIALIZATION PHASE 32

TUTORIALS &
ALTERNATIVES FOR NEW
EXERCISES
Step 1: Grab the bar with an overhand shoulder-
width grip, narrower than you would grip for a
normal bench press. Set up to press by using a
similar protocol as the bench press, but with less
of an arch.

Step 2: Lower the bar until it touches your lower

chest/sternum area. Your elbows should remain
tucked.

Step 3: By focusing on using your triceps, press

the weight back up to the starting position and
then repeat for another rep.

ARMS SPECIALIZATION PHASE 33

TUTORIALS &
ALTERNATIVES FOR NEW
EXERCISES
4) Incline Overhead Dumbbell Extensions
Exercise alternatives: overhead rope extensions, incline lying

tricep skullcrushers.

Target Muscle: Triceps (long head)

ARMS SPECIALIZATION PHASE 34

TUTORIALS &
ALTERNATIVES FOR NEW
EXERCISES
Step 1: Set up an incline bench to around 30
degrees. Lay your back on the bench with the
dumbbells directly overhead.

Step 2: While keeping your elbows locked,

lower the dumbbells back behind your body as
far as it will go.

Step 3: Press the weight back up to the starting

position by using your triceps while keeping
your elbow locked in position. Repeat.

ARMS SPECIALIZATION PHASE 35

ADDITIONAL
COMMENTS
For inquiries or customer support, email contact@builtwithscience.com

For exercise tutorials of the other exercises in this program, please visit the
exercise tutorial section of your program where in-depth videos are provided for
each.

And as mentioned in your program, after completion of this specialization

program, you can either go back to your original program (which has balanced
volume for all muscle groups) OR run another specialization phase for the same
muscle or another muscle. Regardless of what you choose, you need to
prioritize getting stronger on your lifts and progressively overloading every single
week. So push yourself!

Enjoy!

ARMS SPECIALIZATION PHASE 36

DISCLAIMER

The information provided in this book is for educational purposes only. Jeremy
Ethier is not a doctor or registered dietitian. The contents of this document
should not be taken as medical advice and should be performed solely at your
own risk. It is not intended to diagnose, treat, cure, or prevent any health
problem - nor is it intended to replace the advice of a physician. Always consult
your physician or qualified health professional on any matters regarding your
health and/or engagement in physical activity. No part of this report may be
reproduced or transmitted in any form whatsoever, electronic, or mechanical,
including photocopying, recording, or by any informational storage or retrieval
system without expressed written, dated and signed permission from the author
(Jeremy Ethier). All copyrights are reserved.

ARMS SPECIALIZATION PHASE 37