Arm Specialization Program

Bigger Stronger Leaner Competitive Bodybuilding
1

Hey! I want huge arms (biceps/triceps)!

I have read alot of Waterburys Articles and I see that he recommends compound exercises for size, also for .

I’m doing Fullbody 3 times a week-

I think about changing some exercises in my routine, so it would be more like an Arm Specialization Program

Close grip benchpres
Dips
V-bar Pullups
Yates rows
Chinups

Still doing:
Squat/Deadlift
Military Press
calf-raises

Would this be a great program for building big arms?

Any Compound exercises which hits the forearms alot, other than deadlift?

2

[quote]rubberduck wrote:

Any Compound exercises which hits the forearms alot, other than deadlift?[/quote]

Farmers walk
Shrug
Suitcase lift

3

you’d probably want to do your pull ups with a supinated grip because that will activate the biceps more.

4

For forearms Waterbury Walks are killer.

I’ve never had so much soreness after the first time I tried Waterbury Walks. You could try supersetting those with Reverse Curls.

-ton

5

Great tips! Keep it coming!

6

Coach Poliquin’s Winning the Arms Race. Awesome gains. I always had nice arms before I did it but in the last 6 months of doing it my arms and my training partner and my 58 year old father have all had our arms blow up

[quote]rubberduck wrote:
Hey! I want huge arms (biceps/triceps)!

I have read alot of Waterburys Articles and I see that he recommends compound exercises for size, also for .

I’m doing Fullbody 3 times a week-

I think about changing some exercises in my routine, so it would be more like an Arm Specialization Program

Close grip benchpres
Dips
V-bar Pullups
Yates rows
Chinups

Still doing:
Squat/Deadlift
Military Press
calf-raises

Would this be a great program for building big arms?

Any Compound exercises which hits the forearms alot, other than deadlift?[/quote]