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PostPosted: Sat Nov 02, 2013 7:43 pm 
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So I stumbled across the following workout template on this site:

http://www.exrx.net/Workouts/Workout4PPPP.html

And this struck me as interesting. So I took the basic template and modified it heavily. And I came up with the following routine:


Monday: Leg and Arm Push (Quads/Triceps)
-Back Squats 3x3-5
-Split Squat 3x6-8
-Leg Press 3x8-12
-CG Bench 3x6-8
-Dips 3x8-10
-Tricep Pressdown 2-3x10-12

Tues: Torso Pull (Back/Biceps)
-Dumbell Rows 3x3-5
-Tbar Rows 3x6-8
-Pullups 3x8-10
-Cable Rows 3x10-12
-Barbell Curls 3x8-10
-Concentration Curls 2-3x10-12

Wed: Off

Thurs: Torso Push (Chest/Shoulders/Triceps)
-Barbell Bench Press 3x3-5
-Incline DB Press 3x6-8
-Seated DB Press 3x8-10
-Pec Flies 3x8-12
-Lateral Raises 3x8-12
-Skull Crushers 2-3x8-12

Fri: Leg and Arm Pull (Hamstrings/biceps)
-Deadlifts 3x3-5
-Romanian Deadlifts 3x6-8
-Leg Curls 3x8-12
-Dumbell Curls 3x6-8
-Preacher Curls 3x8-10
-Machine Curls 2-3x10-12
Sat: Off
Sun: Off


This routine was customized for someone whose main goal is to add mass to their arms, which is why there is so much arm work and not as much chest/back work. What do you guys think of this?


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PostPosted: Sat Nov 02, 2013 9:09 pm 
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Jclem23 wrote:
What do you guys think of this?


If you're an advanced bodybuilder looking to bring up your arms before a show, it's a good routine.

For everyone else, it's a vanity routine. Training arms more than torso won't be effective for the typical lifter, except perhaps as a short term strategy.

Following vanity routines here and there won't do harm to your overall progress. Following them a lot will.

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PostPosted: Sun Nov 03, 2013 5:15 pm 
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I agree with what you said, but I think it's better than most of those "bro splits" out there, such as "six weeks to sick arms" from BB.com...http://www.bodybuilding.com/fun/6-weeks ... -arms.html

At one point, you're basically training biceps/triceps 4 times per week.


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PostPosted: Sun Nov 03, 2013 9:42 pm 
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@Jclem23"

Just give it a shot, and report back to us what happens

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PostPosted: Mon Nov 04, 2013 8:02 am 
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Stephen Johnson wrote:
@Jclem23"

Just give it a shot, and report back to us what happens


Will do. I'm gonna stick with my current routine for another 6-8 weeks, and then I'll switch to this.


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PostPosted: Mon Nov 04, 2013 10:36 pm 
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@Jclem23:

What do you think of your current routine? Are you getting results? Are you bored or engaged by it? I'm just curious.

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PostPosted: Tue Nov 05, 2013 9:18 am 
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Stephen Johnson wrote:
@Jclem23:

What do you think of your current routine? Are you getting results? Are you bored or engaged by it? I'm just curious.



I like my current routine alot. I've already seen some small increases in mass since I started it about 3 weeks ago. I posted it in a previous thread that I'm pretty sure you saw. I just kind of have ADD when it comes to routines, so I'm constantly thinking about developing new routines. My main reason for wanting to do this new routine is that my arms are lagging behind my torso.


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PostPosted: Wed Nov 06, 2013 3:33 am 
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Jclem23 wrote:
I agree with what you said, but I think it's better than most of those "bro splits" out there, such as "six weeks to sick arms" from BB.com...http://www.bodybuilding.com/fun/6-weeks ... -arms.html

At one point, you're basically training biceps/triceps 4 times per week.

Just because it isn't as bad as some other routine doesn't mean that it's good!

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PostPosted: Wed Nov 06, 2013 8:27 am 
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Jungledoc wrote:
Jclem23 wrote:
I agree with what you said, but I think it's better than most of those "bro splits" out there, such as "six weeks to sick arms" from BB.com...http://www.bodybuilding.com/fun/6-weeks ... -arms.html

At one point, you're basically training biceps/triceps 4 times per week.

Just because it isn't as bad as some other routine doesn't mean that it's good!



so you don't like it, doc?


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