Hello guys,
im just afraid about the fact that my arms are my weakness.
So, i decide to do a 4 weeks arm specialization program. I dunno which
one is most suitable for my current situation.
My data:
178 cm
87 KG
Benchpress 102 KG x 6
Rumänien Deadlift 142x6
Squat 118x6
Arm size just 38cm
I hope you can help me 
Thank you
15" arms on a 5’ 10", 190lb body is a little on the small side so I will play along
Also, you posted some lifts. You need to get those up. Hopefully you’ll push the rest of your body hard after this specialization program
Thank you
Do you think 4 weeks are enough? i could extend the period to 6 weeks if it helps developing my arms…
they doesn’t fit in my looking now.
do you think i can exchange push ups which are mentioned in the article with dips and heavy dips with bench press?
because i have no weight belt for them
You have some work ahead of you to do to find out. That’s the true beauty of the gym. You can alter a program if needed