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Bulk Routine & Arm Specialization

January 6, 2009

Got caught by the flu bug again!

This time it really pissed me off. I don’t get sick much and I just got over the flu 3 weeks ago. Well, it hit me again on January 2 and put me down until now. I’m still recovering so this post will be short and sweet.

Here’s a bulking routine you can start the year out with a bang on. Do the bulking part twice a week and for your other lifting day throw in the arm specialization program that follows. Everyone loves the big arms and this routine will do it.

Bulk Routine – Monday & Friday

Overhead Press 5 x 5
Rows 5 x 5
Bench Press 5 x 5
Squats 5 x 5
Pullovers 5 x 5

Arm Specialization – Wednesday

Curls 5 x 8
Dips 5 x 8
Chins or Pulldowns 5 x 8
French Presses 5 x 8

Notes: Alternate squats and pullovers, i.e. do a set of squats and then a set of pullovers on bulk days. Eat right, get adequate rest, and drink lots of water. Train hard and heavy with max intensity and you can’t go wrong.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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Written by Brian Carson · Filed Under Workouts 

Comments

One Response to “Bulk Routine & Arm Specialization”

  1. Anonymous on January 29th, 2009 3:21 am

    How long do you rest in between each set and exercise of the 5×5 stuff???

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