Hey CT,
I would like to ask if you could give me your input on this program please.
My goal is size (overall, and arms â?? weakness). I used this program for some time and liked it very much. Now I changed it a bit and tried to incorporate your shoulder growth factor work.
The program is designed to allow to train arms more often (directly twice a week and indirectly with back and chest). The basic exercises are performed with double progression. Each day is supplemented with loaded carries.
Also, I was wondering how would you incorporate the growth factor back work?
Thank you CT!
Day 1 - Back, Chest, Shoulders
- Deadlift/Rack pulls â?? 5 x 5
2a) Bench press â?? 5x5
2b) Barbell row â?? 5x8
3a) Weighted dips â?? 4x8
3b) Pull ups â?? 4x8 - Dumbbell snatch from hang â?? 5-6x3
- Thibâ??s shoulder growth factor work
Day 2 - Legs, Arms
- Back squat â?? 5x5
- Leg curls â?? 4x8
- Lunges â?? 3-4x10-12
4a) Barbell curl â?? 4x8
4b) Close grip bench press â?? 4x8
5a) Seated dumbbell curls â?? 3x10-12
5b) Rope pressdowns â?? 3x10-12
Day 3 - Back, Chest, Shoulders
- Muscle clean + Push press â?? 6x3
2a) Floor press â?? 5x5
2b) One-arm dumbbell row â?? 5x8
3a) Incline dumbbell press â?? 4x8
3b) Weighted chin ups â?? 4x8 - Thibâ??s shoulder growth factor work
- Bent over dumbbell flyes
Day 4 - Legs, Arms
- Front squat â?? 5x5
- Romanian deadlift â?? 4x8
- Bulgarian split squatâ?? 3-4x10
4a) Preacher curls â?? 4x8
4b) Scull crushers â?? 4x8
5a) Hammer curls â?? 3x10-12
5b) Behind back triceps extension - 3x10-12