07-01-2012, 07:29 AM
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Join Date: Jul 2011
| | Arm specialization based around basic compound lifts routine needed
1.) Squat – 2x6, 2x8, 210.
2.) Barbell or Dumbbell Bench Press – 2x6, 2x8, 2x10.
3.) Barbell Bentover Row – 2x6, 2x8, 2x10..
4.) Two-Dumbbell Clean & Press – 4x5. Do a complete DB clean AND press on each rep, not one clean followed by all the presses.
5.) Situps or Leg Raises – 15-40 reps.
1.) Standing Barbell Curl – 5x5. Three progressively heavier warmup sets followed by two working sets.
2.) Close-Grip Bench Press – 5x5. Same as the barbell curls. Shoulder width grip.
3.) Standing Hammer Curl with Dumbbells – 4x8-10. Work up to your top weight for the final set.
4.) Parallel Bar Dip – 4x810. Work up to your top weight for the final set.
5.) Standing Reverse Barbell Curl (rectangular fix) – 5x5. Same as the barbell curls.
6.) Bench Dips – 5x10-12. Add weight on each set. OR One-Arm Dumbbell Press – 5 sets of 6-8 reps. Work up to top weight on the final set. A great triceps exercise.
7.) Grip work with grippers, thick bar holds, hanging from a 2” bar for as long as possible, etc.
Repeat Monday’s schedule, but finish with Cheat Barbell Curls for 5x6-8 and Close-Grip Bench Presses for 5x6-8.
Would this be good enough? Could any one advice something else?
How can I implement arm specialization into a push/pull/legs routine?