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napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Need a routine to blast arms/chest

B0ARDIN087

New member
not a bicep boy for those who know me, but it seems i love deadlifting and squating so much taht my arms and chest suck ass. i need a program to make them grow like no other. i know results will vary but tell me what YOU would recoomend, i started muay thai a month or so ago so weight traiing has been sparse. was on 5x5 before and i liked it however i found it hard to go up in some things. will be trainign much more now then the past month so lemme know what u got for me, thanks.
 
My Tryed method
Incline bench 5x5
Flat bench 2x8
Dips or cable flyes lying on bench 2x10, Thanks to needsize it work wonders. Biceps ask someone els cause I don't real train them besideds flipping a tire
 
i was reading something about sum dood who only uses the preacher bench for his bi's
he does

Preacher with ez bar
preacher with dumbells
preacher with barbell
i dont remember the reps exatcly but ill find out...and he was known for his biceps or sum shit like that....

btw u ever see arnolds chest routine? ill post that when i find it tonite..
 
ok i found the shit..

Biceps With Larry Scott

Dumbell Preacher
1 set - 6 full, 4 partial

Barbell preacher curl
1 set - 6 full, 4 partial

Ez bar reverse Grip
1 set - 6 full , 4 partial

i know this seems like nothing but this guys bi's are huge..lol..

Chest with Arnold
Bench Press
6 sets - 15,10,8,6,6,4

Incline Bench
5 sets - 10,8,6,6,4

Dumbbell Fly
5 sets - 10,8,8,8,6

Parallel Dip
5 sets - 15,10,8,8,6

Dumbell Pull Over
3 sets - 15,15,15

damn thats alot of volume lmao
 
this is what I do

chest
Flat bench - sets of 10,8,6,4 reps
Incline BB bench - sets of 10,8,6 reps
dumbbell flies - 10, 8, 8

biceps
Bb curl - 4 sets
incline db curl - 3 sets
standing hammer curl - 3 sets
db preacher curl - 3 sets
 
Triceps with Sergio Oliva

Weighted Dip
5 sets 8-12 rep

Cable Pressdown
5 set 8-12 rep

Reverse Grip Cable PressDown
5 sets 8-12 rep

Overhead Tricep Extension
5 set 8-12 rep

Reverse Grip SkullCrushers (french Press)
5 set 8-12 rep
 
Triceps-close grip bench press(flat or incline) Dips, Lying tricep extensions, pushdowns

Remember your triceps will also work hard when you are doing OHP type exercises and chest work
 
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