T Nation

Advice on Specialization Routine

Full specialization routine (chest, back, off, legs, shoulders, arms, off), looking for a little advice on areas to improve. Currently 5’8, 175, 11%bf; looking to gain mass. Thanks very much in advance

Monday
BB Bench 245x4,3,2,1,2
Incline BB Bench 180x8,8,6,6
Hs wide chest 200x12,10,7
Hs incline 140x9,9,7
1 set of fly mach to fail

Tuesday
Weighted Pull ups (45 lbs): 11,9,8,5 and burnout
DB Rows (85 lbs): 10,10,10,10
Chin ups: 8,7,7
Hs High Row (70): 10,10,10

Wednesday
OFF

Thursday
Squats (275): 15,15,12,10
SLDL (245): 12, 12, 12, 12
Standing Calf Press: 20,20, 20

Friday
Seated BB Shoulder Press (115): 10,8,7,6,4
Medial Flys (20): 10,10,10
Reverse Flys (20): 10,10,10
Front Raise (20): 10,10,10
Shoulder Fly machine (100): 10,10
Rear shoulder machine: 10,10

Saturday
Barbell Curls (100): 7,6,5
Close Grip Bench Press (185): 7,7,7
Incline Dumbbell Curls (40s): 10,9,8ish
Lying Triceps Extensions (50): 12,12,10
Machine Preacher Curls (70): 19,14,9(and burnout)
Reverse Grip Triceps Pushdowns (80): 20,15,9 and burnout

Sunday
OFF

full specialization? isnt that an oxymoron? haha specialization you specialize in normally one muscle group

Read the “best of T-Nation” -sticky…

I think he meant “split”