My last two routines were Westside and a full-body Waterbury-style routine with a lot of olympic lifts. So I feel like I’ve “earned” a more vain routine with a lot of direct arm work and more upper vs. lower body emphasis.
I wanted to try out some new things from the website too, and there were a couple great articles I liked recently.
For arms, I liked this one: http://www.T-Nation.com/free_online_article/sports_body_training_performance/massive_force_highvolume_workouts_for_highpowered_arms_1
and for upper back:
I can’t exactly follow the structure in the Arms page for the split because with my schedule I have to work out on certain days of the week.
So here is the general structure I’m thinking:
MONDAY: Upper Body 1
Bench Press–undulate between varying grip and regular grip and heavy load. 5x5 or 5x10
Thib’s Back program
Throw standing Cable Flyes (4x10) in there
TUESDAY: Arms 1
THURSDAY: Upper Body 2
A1: Military Press 5x5
A2: Pullups Undulate between varying grip, and using weighted and going for volume 5 sets
B1: Dumbbell Bench Press 5x8
B2: Trap-Bar Row 5x8
C: Lateral Raises 5x8
FRIDAY: Lower Body
Front Squats 5x5
Lunges up and down walkway x2
Bar Lunches x2
I feel like there’s something wrong with the Sunday through Tuesday sequence or Arms upper body and arms. Not sure how else to do it though. I feel like I want to keep Upper Body day 2 away from the arms days
I’m bulking (obviously). Plan to supplement with creatine, the receptor max thing and beta-alanine.
I’m young and I feel like my recovery capacity’s alright, so I don’t think this will be overtraining.
One issue is that the Arms routine has a lot of supersets. It could be a problem to hog up 3 stations at the gym, especially if it’s crowded.