Arm specialization routine
Biceps and triceps with high volume in antagonist supersets, with arms first on day B.
- 4days a week
- 65 minper session
- 19exercises
- 6weeks
- Build muscle mass
- Upper/lower split
Use it free in the app. Your first routine is free with no limits: Mobbe shows you what to train each day and saves your sets.
The week, day by day
Tap a day to see its exercises, sets, reps and rest.
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Barbell Bench Press | Chest | 3 × 8–10 | 2 | 2:00 |
| 2 | Lat Pulldown | Back | 3 × 8–10 | 2 | 2:00 |
| A1 | Barbell CurlSuperset | Biceps | 3 × 8–12 | 1 | 0:15 |
| A2 | EZ Bar SkullcrusherSuperset | Triceps | 3 × 8–12 | 1 | 1:15 |
| B1 | Incline Dumbbell CurlSuperset | Biceps | 3 × 10–12 | 1 | 0:15 |
| B2 | Cable Overhead Tricep ExtensionSupersetOptional: drop set on the last set (cut the load by 20–30% and keep going until you are 0–1 reps from failure) only if you are recovering well. | Triceps | 3 × 10–12 | 1 | 1:15 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Back Squat | Quads | 3 × 8–10 | 2 | 2:30 |
| 2 | Barbell Romanian Deadlift | Hamstrings | 3 × 8–12 | 2 | 2:00 |
| 3 | Leg Press | Quads | 2 × 10–12 | 2 | 1:30 |
| 4 | Standing Machine Calf Raise | Calves | 3 × 12–15 | 2 | 1:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| A1 | Preacher CurlSuperset | Biceps | 3 × 8–12 | 1 | 0:15 |
| A2 | Close Grip Bench PressSuperset | Triceps | 3 × 8–12 | 1 | 1:15 |
| B1 | Cable Bicep CurlSuperset | Biceps | 3 × 10–12 | 1 | 0:15 |
| B2 | Dumbbell KickbackSupersetOptional: drop set on the last set (cut the load by 20–30% and keep going until you are 0–1 reps from failure) only if you are recovering well. | Triceps | 3 × 10–12 | 1 | 1:15 |
| 5 | Barbell Row | Back | 3 × 8–10 | 2 | 2:00 |
| 6 | Dumbbell Incline Bench Press | Chest | 3 × 8–10 | 2 | 2:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Leg Press | Quads | 3 × 8–12 | 2 | 2:00 |
| 2 | Dumbbell Bulgarian Split SquatReps per leg. | Quads | 3 × 10–12 | 2 | 1:30 |
| 3 | Lying Hamstring Curl | Hamstrings | 3 × 10–12 | 2 | 1:30 |
| 4 | Plate-Loaded Seated Calf Raise | Calves | 3 × 12–15 | 2 | 1:00 |
Rest between sets, in minutes. In supersets (A1, A2) you do the exercises back to back: the short pause goes between them, and the round's rest comes after the last one.
How to progress
Add reps within the range at the indicated RIR; once all sets hit the top of the range, go up to the smallest available weight.
- RIR 2 on compound lifts
- RIR 1 on accessories
RIR is the reps you have left in reserve: with RIR 2 you end the set when you could still do 2 more.
Weekly sets per muscle
Counts the sets where the muscle is the primary one.
Is it for you?
- You've been training for a long time and can handle more volume.
- You have 4 days a week and about 65 minutes per session.
- You train in a gym. Equipment: barbell, eZ bar, dumbbells, cable machine, machine, bench, and rack.
- Your goal is to build muscle mass.
Just starting out? Check out Beginner Upper-Legs 4 Days.
Other routines to build muscle
- Chest specialization4 days · 70 min · Intermediate and advancedSee routine →
- Back specialization4 days · 70 min · Intermediate and advancedSee routine →
- Shoulder specialization4 days · 65 min · Intermediate and advancedSee routine →
Frequently asked questions
How long is the Arm specialization routine?
It's designed for 6 weeks, with 4 sessions of about 65 minutes a week.
How many sets does each muscle get per week?
As the primary muscle, 12 sets for the biceps, 12 sets for the triceps, and 11 sets for the quads per week. That's 59 sets a week in total.
What is a superset?
Two or more exercises in a row, with almost no rest between them: you rest when the round is done. In the table they're marked A1, A2. It saves time without cutting sets.
What is RIR?
The reps you have left in reserve when you finish a set: with RIR 2 you stop when you could still do 2 more. In this routine it goes from RIR 1 to RIR 2.
What do I need to do it?
You do it in a gym, with this equipment: barbell, eZ bar, dumbbells, cable machine, machine, bench, and rack.
Your routine, ready to train today.
Mobbe shows you what to train each day, saves your sets and shows you how you progress. If you'd rather have a routine made for you, it builds one with AI for your goal, your days and your equipment.
