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This was done with the deadlift and bench routines. Arms are definitely my weak point, I can't stand training them for some reason but... Here is the routine to complete a description of my spring 2015 training routine.
** please note, I train HARD! And take 4 minute breaks between sets. I am soaked in sweat and my muscles are exhausted by the end of the day**
Day 2, before the second chest workout.
Weeks 1-12
Military press
-8 sets of 6 for mass
-work up to you 8RM and add 10 pounds weekly up to your best set of 6
-continue for the whole routine ( hard to do right without a spotter)
-I also did 3 sets of 10 alternating standing dumbbell lateral and front raises
-occasionally I would pump up on the hammer strength shoulder press if I feel I needed more work.
Triceps
-post heavy bench, 3 sets of 5 reps narrow grip bench @ about 85%+ of my training weight on the bench.
-heavy cable pushdowns 5 by 10-12 reps with whole stack.
Biceps
- alternating seated dumbbell curls , 3 sets of 10 as heavy as I could stand
- 3 sets of 10 alternating dumbbell hammer curls.
- should have done heavy EZ bar curls but I started with 4 sets of 10 straight bar curls in the power rack... Heavy as I could stand.
My shoulders are defined but my biceps and triceps need more work. That's what I'm doing now. Overall, I wouldn't suggest this program. Although there are some good aspects. The best to take note of is the close grip bench routine( I pressed 425 up from 375 with this) also the military press is good with spotters or on the smith machine, the rest was inadequate. But I hope to make up for it some this spring.
** please note, I train HARD! And take 4 minute breaks between sets. I am soaked in sweat and my muscles are exhausted by the end of the day**
Day 2, before the second chest workout.
Weeks 1-12
Military press
-8 sets of 6 for mass
-work up to you 8RM and add 10 pounds weekly up to your best set of 6
-continue for the whole routine ( hard to do right without a spotter)
-I also did 3 sets of 10 alternating standing dumbbell lateral and front raises
-occasionally I would pump up on the hammer strength shoulder press if I feel I needed more work.
Triceps
-post heavy bench, 3 sets of 5 reps narrow grip bench @ about 85%+ of my training weight on the bench.
-heavy cable pushdowns 5 by 10-12 reps with whole stack.
Biceps
- alternating seated dumbbell curls , 3 sets of 10 as heavy as I could stand
- 3 sets of 10 alternating dumbbell hammer curls.
- should have done heavy EZ bar curls but I started with 4 sets of 10 straight bar curls in the power rack... Heavy as I could stand.
My shoulders are defined but my biceps and triceps need more work. That's what I'm doing now. Overall, I wouldn't suggest this program. Although there are some good aspects. The best to take note of is the close grip bench routine( I pressed 425 up from 375 with this) also the military press is good with spotters or on the smith machine, the rest was inadequate. But I hope to make up for it some this spring.