[quote]Sentoguy wrote:
[quote]Quadforce wrote:
Hey guys,
I would like to get some feedback on my setup. My arms are severely lagging behind everything else (not saying it because everybody else says it, but because I actually didn’t train them much and they are just stubborn), so that is why I’m using dips as one of the chest exercises, I would like to hit tris a little bit more, but maybe I’m out of line here. It has always been good exercise for my chest too, I’m pecs/shoulder-dominant presser.
Here is my primary programming, feel free to destroy it with feedback 
A1
Low Incline Smith (11-15 RP) 25-30 degrees.
DB Seated Presses (20-30 RP)
1/2 Close Grip Lockouts (11-15 RP)
Weighted Pull-ups (15-20 RP)
Rack Deads 6-8/ 10-12 Straight Sets
B1
Incline Dumbbell Off Set Curls (15-20 RP)
Pin Wheels Curls (12-15 Straight)
Seated Calves Straight
Sumo Leg Press (20-30 RP)
Front Squat 6-8 / 10-12 Straight + WM
A2
DB Press Flat (20-30 RP)
Smith Machine Presses (11-15 RP)
Floor Extensions (20-30 RP)
Pulldowns to Front (20-30 RP)
DB Rows 10-12 & 6-8 Straight (how not seen these in my programs, wondering if I missed something.) And as I’m writing this I’m releazing it will be hard to load them over time. But for now I’ve some room for improvement or should I replace them with something else? We have T-bar rows, but not the one people are using in the corner…just the old school t-bar stuff, I find it hard to get into position with the amountof weight i’m using there. But maybe higher rep set will it easy on the next set? any thoughts?
B2
Preacher Curls (15-20)
Reverse Curls 12-15 Straight
Hack Squat Calves
Laying Leg Curl (20-30 RP)
Back Squat 6-8 / 10-12 + WW
A3
Dips (15-20 RP) maybe a little bit higher RP for injury prevention?
Machine Presses (20-30 RP)
Reverse CGPB (15-20 RP) maybe will go heavier on this one once I get used to it.
Rack Chins(20-30 RP) pretty strong on thoese, loading will become an issue in future, that is why higher RP)
Deadlift
6-8 / 10-12 Straight
B3
Dumbbell Alternating Curls (15-20) ← would like to use barbell, but have compartment in forearms, it will kill me. Any other suggestions here? Cable work?
Incline Hammer Curls (10-15 straight)
Standing Calves
RDL 10-15 reps straight
Hack Squats 6-8 + 10-12 + WM.
Any other tips for the guns? I was thinking of doing a couple of blasts and reasses arm-situation.[/quote]
Ok, so the things that jumped out at me were:
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DB rows are just fine (supposing that you mean 1 arm DB rows/Kroc rows)
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If your biceps are lagging, I wouldn’t suggest preacher curls personally. Not that there is anything wrong with preachers, but personally (as someone who’s arms have always been a weak point) I feel that you’ve got to go heavy with biceps to force them to grow. Preachers are a very strict movement and thus don’t really allow you to aggressively push the weight progression IME.
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Along those same lines, I’d throw in some supinated back width work (like do your rack chins with your palms facing you and about shoulder width apart, or maybe even closer for example) to add some additional biceps work into your blast.
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Your lower back is going to go on strike with our current exercise rotation. You’ve got Back squats, Floor deads, RDL, and Rack deads back to back to back (I realize that you’ll probably have an extra day between the RDL and rack deads, but still. That is going to be absolute murder on your lower back. At best it’ll cause you to stall out quicker than you should; at worst you’ll seriously hurt yourself.
Personally I’m not a fan of doing Rack deads and floor deads in the same blast (done it before and my lower back didn’t like me too much), and if I’m gonna do back squats, a deadlift variation, and RDL’s, then I’m going to try to space them out as much as possible.
I’d leave the rack deads in A1, leave the back squats in B2, switch the floor deads to something like Yates rows, and leave the RDL’s in B3. That’ll give you the least amount of lower back fatigue/chance of injury with those exercises.
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What’s “reverse close grip bench press”? Personally I’d go with wide grip reverse bench in the Smith machine (push the bar towards your feet as well as up, and let your butt hang off the end of the bench).
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What don’t you like about alt DB curls? IMO it’s one of the best biceps exercises out there. If you really want to use a bar, try an EZ bar (or if you’ve got the funds, pick up one of those barbells which have handles that rotate, sorry can’t remember the exact name).
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Why 20-30 on the machine shoulder press? Do you feel like your shoulders respond better to higher rep ranges? Do you have an injury that you’re trying to work around?[/quote]
Wow man! Thanks for the help!
I’m naive enough to think that my lower back will manage through it, but you have more experience than me and your point is really valid so I’ll switch out deadlifts for yates rows. We are talking about pronated grip, pulling to my stomach with back angle of around 50-60 degrees?
Rack chins will be hard to load with supinated grip, I’m strong on that one, but what about changing the pull-ups? Shoulder Width Supinated?
Hahah! I was a little bit too tried when I wrote about Reverse BP! I meant to do it like in Jason Wojo DVD! Tried it today and it felt a little bit weird in my wrists. Tried different width, but it still felt a little bit weird. Going to try them again this week. Any tips on set-up?
Extensions did hurt a little bit today too (which is funny as I’ve not done any type of extension work in at least 4 weeks and before that did not have any issues), so I might switch them out to 1/2 Military Pin Lockouts. I really want to make reverse BP work for me as it feels great in my tris with lower weights. Going to run out of tris exercises on my first blast, hah!
The weight is of concern on that machine, but maybe I shouldn’t worry about it for now and go all out till I max it and solve the problem later? I think I can put on at least 60 more pounds on the handles there.
Yes, one arm kroc rows. And I will leave DB alternating Curls in. Bar work Ez or not kills my forearms. I’m going to use off-set grip on every DB curl for biceps.
