Decided to do a arm/leg cure while "ON".....

[MrRTTB]

I've decided to try something different now when I'm on gear. Last thuesday I bumped my sets for arms and instead of doing 4 sets per movement I did 2 sets per movement and bumped different movements. My chest is very good, also my back and shoulders. My legs need size and my arms too.

This is what I will try from now on. The idea behind it is this. I beleeve one can work arms 2 days per week if the program is a bit different with other muscle groups. Every time I'm on cycle my arms can grow about 5mm per session, last cycle I tried 2 last weeks doing them twice per week and they grew about 5mm per session.

My program

Mon:
Chest, Biceps

Benchpress + 2 more movements for chest(5x5)
Biceps 1 HEAVY movementy as BB curls or DB curls 3setx5
Biceps 2 Lighter movements 8-10reps, either concentration curls, scott curls, spider curls, cable curls or whatever...


Tuesday:
Back/triceps

Deadlifts 5 x 10
BB rows 5x5
pulldowns narrow grip 2 x 10
Triceps 1 HEAVY movement either Dips or narrow benchpress(Every other time reverse grip) 3x5
Triceps 2 lighter movements 8-10reps. sculls, puchdowns and so on...(like a million different movements to pick from).


Wed: OFF

Thu: Legs
Squats 5x8-10reps
Legpress 5x 8-10reps
Legcurls seated 5setx8-10reps
(next week I start off with legpress first and go on with squats)
Calfs 5x12reps(10second rest in between..)

Fri: Shoulders/ABS, trapz

Sat: Arms 3 movements for each as on mon and tue.

Sun OFF

Mon Legs

Tue: Triceps(3 movements, Back(2 movements Deads and pulldowns )

Wedn: Biceps, Chest(2 movements - incline bench and flyes)

Thu: OFF

Fri: Shoulders, finish with military press so triceps wont take as much work as If I styarted with this movement)

Sat: Arms, Squats

any thoughts??

 

[casualbb]

Your experience bears out this routine; it makes sense. Good luck.