5 WEEK ARM MASS ROUTINE
If you want to add size to your arms, if you want to transfer your training effort directly to your biceps - try this arm specialization routine. On the other hand, if you don't want to spend so much time on your upper body building - do not use it.
Exercises should be performed with the weight, that you can do 8-10 reps with.
1st Week
MONDAY: Bicep Curls 10 x 5
Close Grip Bench Press 10 x 5
WEDNESDAY: Preacher curls 10 x 5
Overhead Triceps Extensions 10 x 5
FRIDAY: Dumbbell Hammer Curls 10 x 5
Close Grip Bench Press 10 x 5
2nd Week
MONDAY: Weighted Chin Ups ( palms facing you ) 10 x 5
Close Grip Bench Press 10 x 5
WEDNESDAY: Weighted Chin Ups10 x 5
Close Grip Bench Press 10 x 5
FRIDAY: Weighted Chin Ups 10 x 5
Close Grip Bench Press 10 x 5
3rd week
MONDAY: Weighted Chin Ups ( palms facing you ) 10 x 5
Weighted Dips 10 x 5
WEDNESDAY: Weighted Chin Ups10 x 5
Weighted Dips 10 x 5
FRIDAY: Weighted Chin Ups 10 x 5
Weighted Dips 10 x 5
4th week
MONDAY: Weighted Chin Ups ( palms facing you ) 5 x 5
Dumbbell Curls 5 x 5
Weighted Dips 5 x 5
Close Grip Bench Press 5 x 5
WEDNESDAY: Weighted Chin Ups 5 x 5
Preacher Curls 5 x 5
Weighted Dips 5 x 5
Close Grip Bench Press 5 x 5
FRIDAY: Weighted Chin Ups 10 x 5
Weighted Dips 10 x 5
Flexed Arm Hang 1 rep ( 30-60 sec)
5th week
Enjoy your gains.
