A specialization block: shoulders and arms trained first and fresh twice weekly while the rest of the body holds its ground.
The Weekly Split
| Day | Focus |
|---|---|
| Monday | Arms + chest |
| Tuesday | Lower body |
| Thursday | Arms + shoulders |
| Friday | Back + light lower |
The Program
Specialization works when it is honest: the priority muscles get first position, full freshness and double frequency, while everything else maintains on fewer sets. Run this block only after a base of general training — beginners should build all-over first.
Arms and shoulders each receive 16 to 20 direct sets weekly across two sessions, hitting them from every angle: heavy barbell curls, stretched incline curls, cable peaks, skull crushers, overhead extensions and pushdowns for triceps; seated presses, laterals and rear delt work for delts.
Day structure: arms and chest open the week with barbell curls 4x8, incline curls 3x12, skull crushers 4x8, then incline press and dips as the chest block. Thursday trains arms and shoulders fresh — hammer curls, cable curls, overhead extensions, seated dumbbell press 4x8, laterals 4x15, rear delt flyes 3x20. Lower body keeps one strong day: squats, Romanian deadlifts, leg press, calves. Back day maintains pull volume with rows and pulldowns plus light split squats.
Progress arms with double progression and tempo: three-second negatives on curls, full lockouts on extensions. Rear delts get high reps forever — they respond to frequency, not load.
Week 8 includes a deload. Expect sleeves to fit differently by week six. The most common mistake is adding extra arm days on rest days — resist it; recovery is where the growth finishes.
Program published as original editorial content. Pair it with the training guides for technique detail.
