Hello everyone, I am not familiar with your language, so I couldn’t find any similar topics in the forum. I need a program that focuses on shoulders and arms because the underdeveloped areas, especially the arms. Thanks in advance.
In my experience, most people in your situation - needing help looking for a program due to perceived underdeveloped areas - actually need a balanced program to get stronger everywhere.
I would recommend a 531 program. An example would be 531 Building a Bigger Yoke if you’ll feel better choosing a program with an emphasis on upper body size - though the program itself is quite balanced and fun.
Ill ask the basics
Height
Age
Bodyweight
Time under the bar.
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178 cm 26 age 88 kg After doing it regularly for 2 years, I took a break for about 2 years. I have been lifting weights regularly for 9 months and my arm is 38 cm.
Thank you very much, I am reading what you sent me now.