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Arm Specialization
Bulking
Beginner
Machine strength
Plan Details
The Arm Specialization routine by Malcolm10 is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest Day III
Est. 41 min
5 exercises
Barbell Bench Press
2 Sets x 8 Reps
Barbell Incline Bench Press
2 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Day 2
Leg Day III
Est. 35 min
4 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Decline Bench Lunge
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Day 3
Back & Shoulder Day III
Est. 60 min
7 exercises
Barbell Military Press
2 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dip
4 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 4
Extra Day
Est. 76 min
7 exercises
Barbell Deep Squat
5 Sets x 6 Reps
Barbell Military Press
5 Sets x 6 Reps
Cable Elevated Row
3 Sets x 6 Reps
Barbell Overhead Tricep Extension
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Cable Crunch
3 Sets x 20 Reps
