Hi,guys! I'm new to the forum but I heard that there are a lot of people who can help me here so I decided to join it =)
My arms were always a weak point and I decided to do a arm specialization program which I made like this
Monday
Back squats 3x8-10
Pull ups 2x8
Incline db press 2x8-12
High row machine 2x8-12
Machine decline press 2x8-12
Seated shoulder press 2x10
Seated calf raises 2x15-20
And at the end of the workout I do 5 supersets for arms
Dumbbell triceps extensions w Dumbbell curls for 12-15 reps each
Lateral raises 3x10-15
Wednesday
Close grip bench press 5x5-8
Barbbell curls 5x5-8
Alternating 1 set of triceps and 1 set of biceps
Lateral raises 3x10-15
Rear delt db flies 3x12
Dumbbell shrugs 3x10
And then did some abs
Friday
The same as monday but instead of doing the arms supersets after the workout I'll do
Triceps machine extensions 3x8-12 and prearcher curls 3x8-12 before the workout from monday which I do again.
My questions are:
Will my body handle rear and later raises every workout so they can grow with my arms too?
Should I do the lateral and rear delts in monday and friday so I hit them only twice
Should I do the abs in Monday and Friday and leave only the heavy arm sets for Wednesday?
I accept advices and changes to the plan.
My arms were always a weak point and I decided to do a arm specialization program which I made like this
Monday
Back squats 3x8-10
Pull ups 2x8
Incline db press 2x8-12
High row machine 2x8-12
Machine decline press 2x8-12
Seated shoulder press 2x10
Seated calf raises 2x15-20
And at the end of the workout I do 5 supersets for arms
Dumbbell triceps extensions w Dumbbell curls for 12-15 reps each
Lateral raises 3x10-15
Wednesday
Close grip bench press 5x5-8
Barbbell curls 5x5-8
Alternating 1 set of triceps and 1 set of biceps
Lateral raises 3x10-15
Rear delt db flies 3x12
Dumbbell shrugs 3x10
And then did some abs
Friday
The same as monday but instead of doing the arms supersets after the workout I'll do
Triceps machine extensions 3x8-12 and prearcher curls 3x8-12 before the workout from monday which I do again.
My questions are:
Will my body handle rear and later raises every workout so they can grow with my arms too?
Should I do the lateral and rear delts in monday and friday so I hit them only twice
Should I do the abs in Monday and Friday and leave only the heavy arm sets for Wednesday?
I accept advices and changes to the plan.