goingtowin
New member
Day 1 - Chest and Back
Day 2 - Shoulders and Arms
Day 3 - Legs and Lower Back
Day 4 - Chest and Back
Day 5 - Shoulders and Arms
Day 6 - Legs and Lower Back
Day 7 - Rest
Days 1 & 4 - Chest and Back
Chest
Exercise Sets Rep Goal
Bench Press 3-4 10
Incline Bench Press 3-4 10
Dumbbell Pullovers 3-4 10
Back
Exercise Sets Rep Goal
Chin Up 3-4 10
Bent Over Row 3-4 10
Deadlift 3-4 10
Abs
Exercise Sets Rep Goal
Crunches 5 25
Days 2 & 5 - Shoulders and Arms
Shoulders
Exercise Sets Rep Goal
Barbell Clean and Press 3-4 10
Dumbbell Lateral Raise 3-4 10
Upright Row 3-4 10
Military Press 3-4 10
Arms
Exercise Sets Rep Goal
Standing Barbell Curl 3-4 10
Seated Dumbbell Curl 3-4 10
Close Grip Bench Press 3-4 10
Standing Barbell Tricep Extension 3-4 10
Forearms
Exercise Sets Rep Goal
Wrist Curls 3-4 10
Reverse Wrist Curls 3-4 10
Abs
Exercise Sets Rep Goal
Reverse Crunch 5 25
Days 3 & 6 - Legs and Lower Back
Legs
Exercise Sets Rep Goal
Squat 3-4 10
Lunge 3-4 10
Leg Curl 3-4 10
Lower Back
Exercise Sets Rep Goal
Stiff Leg Deadlift 3-4 10
Good Mornings 3-4 10
Calves
Exercise Sets Rep Goal
Standing Calf Raise 3-4 10
Abs
Exercise Sets Rep Goal
Crunches 5 25
My torso grows pretty easily but the one thing i'm lacking is arm mass.. I can't get my arms to grow. This routine pretty much would work my arms 4 times a week 2 of them being indirectly but it's still working out your arms.. the less is more approach doesn't seem to work with me so i'm thinking about giving this a go..
This seems pretty intense.. Anyone else tried something like this? Think it's worth a go?
Day 2 - Shoulders and Arms
Day 3 - Legs and Lower Back
Day 4 - Chest and Back
Day 5 - Shoulders and Arms
Day 6 - Legs and Lower Back
Day 7 - Rest
Days 1 & 4 - Chest and Back
Chest
Exercise Sets Rep Goal
Bench Press 3-4 10
Incline Bench Press 3-4 10
Dumbbell Pullovers 3-4 10
Back
Exercise Sets Rep Goal
Chin Up 3-4 10
Bent Over Row 3-4 10
Deadlift 3-4 10
Abs
Exercise Sets Rep Goal
Crunches 5 25
Days 2 & 5 - Shoulders and Arms
Shoulders
Exercise Sets Rep Goal
Barbell Clean and Press 3-4 10
Dumbbell Lateral Raise 3-4 10
Upright Row 3-4 10
Military Press 3-4 10
Arms
Exercise Sets Rep Goal
Standing Barbell Curl 3-4 10
Seated Dumbbell Curl 3-4 10
Close Grip Bench Press 3-4 10
Standing Barbell Tricep Extension 3-4 10
Forearms
Exercise Sets Rep Goal
Wrist Curls 3-4 10
Reverse Wrist Curls 3-4 10
Abs
Exercise Sets Rep Goal
Reverse Crunch 5 25
Days 3 & 6 - Legs and Lower Back
Legs
Exercise Sets Rep Goal
Squat 3-4 10
Lunge 3-4 10
Leg Curl 3-4 10
Lower Back
Exercise Sets Rep Goal
Stiff Leg Deadlift 3-4 10
Good Mornings 3-4 10
Calves
Exercise Sets Rep Goal
Standing Calf Raise 3-4 10
Abs
Exercise Sets Rep Goal
Crunches 5 25
My torso grows pretty easily but the one thing i'm lacking is arm mass.. I can't get my arms to grow. This routine pretty much would work my arms 4 times a week 2 of them being indirectly but it's still working out your arms.. the less is more approach doesn't seem to work with me so i'm thinking about giving this a go..
This seems pretty intense.. Anyone else tried something like this? Think it's worth a go?
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