Recently been watching a lot of the Juggernaught strength series videos, I’ve realized I want bigger arms as they seem to be lacking on my physique, I’ve decided to do a push/pull in a block split,
So this for example is a pull block for 6 weeks…
Every week I will be adding a set to one of the pull movements of each muscle while going up in weight, so after a week I might add an extra rep to everything (pull) on a saturday, then the next week add another to the friday and so on, then after week 6 I will deload then switch it around to pull movements.
There are push movements on the pull block but that is to only follow the Minimum Volume (MV) principle of maintanence.
Monday
Back
Deadlift 5x10
Bent Over Row 3x10
V Bar Pulldown 2x12
Hamstrings
Romanian Deadlift 2x8 (80%)
Bicep
Barbell Curl 2x12
Dumbell Curl 1x10
Chest
Bench Press 3x5
Rear + Side Delt
Dumbell Face Pull 2x12
Side Lateral Raises 2x15
Tues - Off
Wednesday
Back
Deadlift 2x12
Hamstrings
Good Morning 3x8 (80%)
Hamstring Curl 2x10 (75%)
Bicep
EZ Curl 3x12
Cable Curl 2x12
Bench Press
Bench Press 3x5
Thu - Off
Friday
Bicep
Hammer Curl 2x12
Dumbell Twist Curl 2x12
Back
Deadlift 2x8
Wide Grip Pulldown 3x10
Hamstrings
Romainian Deadlift 2x8 (80%)
Hamstring Curl 1x10 (75%)
Side + Rear Delts
Dumbell Face Pull 2x12
Side Lateral Raises 2x20
Saturday
Quads
Squat 6x5
Chest
Bench Press 3x5
Bicep
Tricep Bar Curl 2x12 (Hammer Curl Bar)
Preacher Curl 1x12
Side + Rear Delt
Barbell Face Pull 4x10
Upright Rows 4x20
Triceps
Tricep Pushdown 4x10
I’ll probably take the stretching from DC training and incorporate it too.