theres all of these routines out here with “specified” parts in it. Christian Thibaudeau has the Superhero workout (specifies on astecially pleasing muscles). MD 5x5, Arnolds crazy split lol and ect. ect. so if a person wants to bring upa lagging body part they will pick a routine that “specifies” those lagging parts. And without going into too much detail the way ALL of these specified trainings is by adding frequency. So for those of you who are wanting to bring up a certain body part, try this! now Im no world renouned strength coach like CT, Waterbury or some of the other greats but I believe this would be a great routine for intermediate+ lifters
You’ll notice that there isnt a leg emphasis because this program focuses on upper body for (asthetically pleasing body parts aka a beach ready body)
Abs will be done 3x a week at your convinience.
rest 1:00 to 2:00 MAX
Week 1-4 (chest emphasis)
Monday-chest/ biceps (4x8-12)
Incline bench
Flat bench
Decline bench (week 1 and 3)
Incline bench 1x100 (week 2 and 4)
Incline Flies
Barbell curls
Preacher curls
Incline curls
Tuesday-legs (5x12-15 except calves)
Squat (Week 4 do 1x100)
Leg Press
Calves
Wednesday-shoulders/ traps (5x8-12)
Seated Military Press
Front lat raises
Ss
Side lat raises
Bent over lat raises
Upright rows
Shrugs
Thursday-off
Friday-chest/ triceps (4-5x8-12)
Incline bench
Flat bench
Incline Flies
Close grip BP or bench dips
Skull crushers
Pushdowns (wide)
Ss
Reverse pushdowns
Saturday-back (5x8-12)
Dead lift
BB rows
Pull downs
CG pull downs
Week 5-8 (arms emphasis)
Monday-biceps/ triceps 4x8-15
CG bench press (week 1 and 3 regular) (week 2 and 4 1x100)
Bench dips
Skull crushers
Or
Pushdowns
Ss
Reverse Pushdowns (depending on week)
BB curls
Preacher curls (Week 1 and 3 1x100)
Incline curls
Ss
DB curls
Tuesday-legs (5x12-15 except calves)
Squat
Leg Press
Calves
Wednesday-shoulders (5x8-12)
Seated Military Press
Front lat raises
Ss
Side lat raises
Bent over lat raises
Upright rows
Shrugs
Thursday-off
Friday-chest/ triceps (4x8-12)
Incline bench
Flat bench
Incline Flies
Close grip BP or bench dips
Skull crushers
Pushdowns (wide)
Ss
Reverse pushdowns
Saturday-Back/biceps (4x8-12)
Dead lift
BB rows
Wide pull downs
Ss
CG pull downs
BB curls
Preacher Curls
Incline curls
Ss
DB curls
Sunday-off
Week 9-12 (Shoulder Emphasis)
Monday-Shoulders
Seated Military Press (week 1 and 3 1x100)
Side lat raises
Upright rows
Shrugs
Tuesday-Legs (5x12-15 except calves)
Squat
Leg Press
Calves
Wednesday-off
Thursday-Shoulders (4x8-12)
Seated Military Press
Side lat raises
Upright rows
Shrugs
Friday-Back/ biceps (5x8-12)
Dead lift
BB rows
Wide pull downs
Ss
CG pull downs
BB curls
Preacher Curls
Incline curls
Ss
DB curls
Saturday-chest/ triceps (5x8-12)
Incline bench
Flat bench
Incline Flies
Close grip BP or bench dips
Skull crushers
Pushdowns (wide)
Ss
Reverse pushdowns
Sunday-off
Week 13-16 (back emphasis)
Monday- back (4x8-12)
Dead lift
BB rows (week 1 and 3 1x100)
Wide pull downs
Ss
CG pull downs
Tuesday-Legs (5x12-15 except calves)
Squat (week 4 do 1x100)
Leg Press
Calves
Wednesday-chest/ triceps (5x8-12)
Incline bench
Flat bench
Incline Flies
Close grip BP or bench dips
Skull crushers
Pushdowns (wide)
Ss
Reverse pushdowns
Thursday-off
Friday-back/ biceps
Dead lift
BB rows
Wide pull downs
Ss
CG pull downs
BB curls
Preacher Curls
Incline curls
Ss
DB curls
Saturday- Shoulders
Seated Military Press
Front lat raises
Ss
Side lat raises
Bent over lat raises
Upright rows
Shrugs
Sunday-off
I gurantee that this will be one of the hardest programs ever but with correct diet, supplemetation you will se amazing results. To keep fat gains minimun a high protein, low carb diet during this entire progam (except weekends if you want) will be done throughout.
pick a creatine and do it all the way throughout and then during week 17 get off it during your off week to deload!
enjoy! please give feedback!