I’m actually starting CT’s arm specialization program that he posted in the Think Tank.
Here’s the program, but it fits better into a split like this.
Day 1: Shoulders
Day 2: Off
Day 3: Arms
Day 4: Off
Day 5: Chest/Back
Day 6: Legs
Day 7: Off
You could finish out what you’re doing now, then switch to something like this set up (with higher calories than the Velocity Diet).
TC 6-WEEKS ARM PROGRAM
WEEKS 1-3 (neural reprogramming)
NOTE: take a double (or even triple) serving of Power Drive + 400mg of caffeine 30 minutes before that workout to maximize motor unit recruitment.
A1. Standing barbell curl
5 reps cluster (cluster of 5 reps with 10 seconds of rest between each rep)
401 tempo
90-92% of 1RM
120 seconds of rest before A2.
Week 1: 5 sets
Week 2: 5 sets
Week 3: 3 sets
A2. Close-grip bench press
5 reps cluster (cluster of 5 reps with 10 seconds of rest between each rep)
40
1 tempo
90-92% of 1RM
120 seconds of rest before A1.
Week 1: 5 sets
Week 2: 5 sets
Week 3: 3 sets
B1. Scott curl
Extended 5s (perform a 5RM, rest 10 seconds, try to get 2-3 more reps, rest 10 seconds, try to get 2-3 more reps)
401 tempo
120 seconds of rest before B2.
Week 1: 5 sets
Week 2: 5 sets
Week 3: 3 sets
B2. Cable triceps extension
Extended 5s (perform a 5RM, rest 10 seconds, try to get 2-3 more reps, rest 10 seconds, try to get 2-3 more reps)
401 tempo
120 seconds of rest before B1.
Week 1: 5 sets
Week 2: 5 sets
Week 3: 3 sets
C1. Wrist curl
6-8 reps
231 tempo
60 seconds of rest before C2.
Week 1: 3 sets
Week 2: 3 sets
Week 3: 1 set
C2. Reverse wrist curl
6-8 reps
231 tempo
60 seconds of rest before C2.
Week 1: 3 sets
Week 2: 3 sets
Week 3: 1 set
WEEKS 4-6 (Maximum hypertrophy)
A1. Scott curl
8-10 reps
501 tempo
90 seconds of rest before A2.
Week 1: 4 sets
Week 2: 4 sets
Week 3: 2 sets
A2. JM press
8-10 reps
501 tempo
90 seconds of rest before A1.
Week 1: 5 sets
Week 2: 5 sets
Week 3: 3 sets
B1. Reverse grip scott curl
10-12 reps
301 tempo
90 seconds of rest before B2.
Week 1: 4 sets
Week 2: 4 sets
Week 3: 2 sets
B2. Decline dumbbell triceps extension
10-12 reps
301 tempo
90 seconds of rest before B1.
Week 1: 4 sets
Week 2: 4 sets
Week 3: 2 sets
C1. Dumbbell hammer curl
12-15 reps
201 tempo
60 seconds of rest before C2.
Week 1: 3 sets
Week 2: 3 sets
Week 3: 1 set
C2. Cable triceps extension
12-15 reps
201 tempo
60 seconds of rest before C2.
Week 1: 3 sets
Week 2: 3 sets
Week 3: 1 set
Hope this can help ya!