Arm Specialization Program Review

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(March 4, 2016)

The following program review is for Joseph. This is an arm specialization routine review.

The Program

These are my workouts throughout the week. Is there anything I should add? - Joseph


  • Squats 3 x 8 - 12
    Bench press 3 x 6 - 10
    Chins 3 x 8 - 12
    Seated dumbbell press 2 x 8 - 12
    Calf Raises 2 x 12 - 20
    Dumbbell curls 5 x 12 - 15
    Seated triceps press 5 x 12 - 15

Wednesday (heavy day):

  • Barbell curl 5 x 5 - 8
  • Lying triceps extensions 5 x 5 - 8


  • Squats 3 x 8 - 12
  • Bench press 3 x 6 - 10
  • Chins 3 x 8 - 12
  • Seated Dumbbell Press 2 x 8 - 12
  • Calf Raises 2 x 12 - 20
  • Preacher curl 3 x 8 - 12
  • Rope extensions 3 x 8 - 12



  • 3 eggs
  • 2 slices whole wheat toast
  • 1 glass milk


  • 1/4 cup cottage cheese
  • 1 banana
  • 1 cup of milk


  • 1 tuna salad sandwich
  • 1/4 cup cottage cheese
  • salad
  • 1 glass of milk


  • Cheese sandwich
  • 1 glass of milk


  • 8 oz chicken
  • 1 baked potato
  • Asparagus
  • 1 glass of milk


  • 2 hardboiled eggs
  • 1 apple
  • 1 glass of milk

The review

The routine looks pretty solid. You also mentioned that you're making pretty good gains from it. My philosophy is that if it's working, don't mess with it - Just keep improving at what you're doing. This routines looks to be an arm specialization program which places more emphasis on developing the arms - which is fine. However, I'm also a big proponent of prioritization. By that I mean if you're going to target a particular body part, train it first and foremost in your routine and training cycle. If I'm not mistaken, this routine trains arms last. Personally, I'd probably take a day like Friday and train my arms first.

Personally, I'd do something with Wednesday. I'd add some additional exercises that doesn't conflict with the overall theme of the workout program. For example, I'd add a few complimentary exercises such as:

  • Step ups or lunges (light)
  • Close grip push ups
  • T bar rows (light to moderate)
  • Arnold press (light to moderate)
  • Seated calf raise or donkey calf raises

These exercise will compliment the main exercises without taxing the body too much. Just remember to keep the weight light to moderate. Also, I just can't see myself taking the time to travel to my gym to perform two exercises (barbell curls and triceps extensions). Sure, I can always do the exercises at home but that's why I have a gym membership so I don't have to (buy home fitness equipment).

The diet looks ok but you may want to play around with your caloric intake and add more daily menus. The menu plan provides roughly 2,700 calories and looks balanced but could use more variety. This plan is fine if you weight 130 to 150 pounds but if you're looking to gain more weight and add more mass, I'd suggest adding another 500 calories to the diet.

The menu plan needs also needs more variety because you can only eat so many tuna salad or cheese sandwiches in a week so add a few more daily menus.

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I hope this helps Joseph.

All the best,