My Bodybuilding Routine for 8/26/2007 - 10/21/2007

This is the bodybuilding routine I will be using from 8/26/2007 - 10/21/2007. I will pretty much be the same as the bodybuilding routine I have been using for the previous 8 months but will focus on adding size to my biceps.

My arms have always been a weak point for me so over the next 8 weeks I will work on adding mass to the bicep. Then the following 8 weeks I will work on adding mass to the tricep.

I am going to be training the bicep twice a week. Monday will be a heavy day with lower reps and Thursday will be a lighter day with higher reps. I will also be using one drop set that will focus on using X-reps. And I will incorporate extreme stretching of the bicep after each set.

I have never done an arm specialization bodybuilding routine before so we will see how it goes.

Monday

Dumbbell Shoulder Press - 1 set x 5 reps, 1 set x 7 reps
Barbell Curl - 2 set x 6 reps
EZ Preacher Curl - 2 set x 6 reps,
Incline Hammer Curl - 1 drop set x 8 reps(+ X-reps, 4 reps, Failure(DXO reps)
Squat superset with Pullovers - Squat x 5 sets x 3 reps ( 30 sec. rest between each set) Pullovers x 15 reps
Dumbbell Calve Raise - 2 sets x 12 - 20 reps
Leg Raises - 3 sets x 15 reps

Thursday

Pullups - 1 set x 5 reps, 1 set x 7 reps
Dips - 1 set x 5 reps, 1 set x 7 reps
Dumbbell Preacher Curls - 2 sets x 12 reps
Incline Dumbbell Curls - 2 sets x 12 reps
Incline Hammer Curl - 1 drop set x 8 reps(+ X-reps, 4 reps, Failure(DXO reps)
Deadlift superset with Pullovers - Deadlift x 15 reps, pullovers x 15 reps
Crunches - 3 sets x 30 reps

Monday

Dumbbell Shoulder Press - 1 set x 5 reps, 1 set x 7 reps
Barbell Curl - 2 set x 6 reps
EZ Preacher Curl - 2 set x 6 reps,
Incline Hammer Curl - 1 drop set x 8 reps(+ X-reps, 4 reps, Failure(DXO reps)
Squat superset with Pullovers - Squat x 30 - 40 reps, pullovers x 15 reps
Seated Calve Raises - 2 sets x 12 - 20 reps
Leg Raises - 3 sets x 15 reps

Thursday

Reverse Pullups - 1 set x 5 reps, 1 set x 7 reps
Bench Press - 1 set x 5 reps, 1 set x 7 reps Dumbbell Preacher Curls - 2 sets x 12 reps
Incline Dumbbell Curls - 2 sets x 12 reps
Incline Dumbbell Curls - 1 drop set x 8 reps(+ X-reps, 4 reps, Failure(DXO reps)
Rack Deadlift superset with Pullovers - Deadlift x 5 sets x 3 reps(30 sec. rest between each set), pullovers x 15 reps
Crunches - 3 sets x 30 reps

Questions, Comments, Suggestions...



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