Could this arm training program be any smarter?

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Could this arm training program be any smarter?

Postby Vanguard » Sun May 15, 2016 9:00 am

I came across this really good article that I wanted to share since it's probably one of the best I have read on training arms. Thinking once I get back to a building phase I am going to incorporate this into my training since my arms are one of my weaker body parts that I would love to improve.

http://www.strengthandconditioningresea ... -training/

Here is my take away from the article.

Arms respond best to heavy training

Train triceps first.

1. Close Grip Bench Press
2. Weighted Dips (if your shoulders can handle)


1. Weighted Chin Ups - Low Reps
2. Standing Barbell or Dumbbell Curls (long head)
3. Incline Dumbbell Curls (short head)
4. Reverse Curls with band (brachialis)

I already do three of the movements already in my training but am thinking I might go to a push, pull. legs to allow for the additional exercises or stick to a upper lower split and add this as a 5th training session all on its own.
Dean "Vanguard" Lester

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