. Here is an example of a body part specialization program, for the upper
arms:Monday
General warmup
a. Seated barbell curl (in effect a partial curl)
b. Shoulder-width bench press
c. Seated supinating dumbbell curl (one arm at a time)
d. Parallel bar dip
Cool down
Thursday
General warmup
a. Squat
b. Stiff-legged deadlift
c. Calf work
d. Ab work
Cool down. Here is an example of a single-exercise (deadlift) specialization program:Monday
General warmup
a. Trap Bar deadlift: warmups plus × –
b. Trap Bar deadlift: singles
c. Partial deadlift from knee-cap height, in a rack: ×
Cool down
Thursday
General warmup
a. Leg press
b. Parallel bar dip
c. Curl
d. Calf work
e. Ab work
Cool down. For the specialization body part or exercise you need to select one or more
specific formats from those explained in Chapter , i.e., different training
intensities, and cumulative-fatigue work. You also need to select rep and
set performance styles from those explained in Chapter , i.e., rep cadence,