amarula
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Looking for some opinions:
I can lift three days a week (usually I run 1 or 2 days a week also for some cardio). I usually have 50 minutes to lift each session.
Goal: hypertrophy of the arms and shoulders. I'm relatively pleased with the size of the other muscles. But I don't want to forget strength.
I like the 5x5 approach. Have used it in the last 2 years with success but arms and shoulders are a little behind.
Was thinking doing something like this:
Monday - incline bench press - 5x5
pull ups - 5x5
some accessory work for pecs and back muscles
Wednesday - Squats - 3x5
DL or RDL - 3x2-3 reps
accessory work for shoulders
Thursday - standing barbell curl - 5x5
dips - 5x5
accessory work for those muscles using set intensity techniques like drop sets or giant sets
OR I can choose, based on the main lifts, a workout A and a workout B and rotate them thru the week
I can lift three days a week (usually I run 1 or 2 days a week also for some cardio). I usually have 50 minutes to lift each session.
Goal: hypertrophy of the arms and shoulders. I'm relatively pleased with the size of the other muscles. But I don't want to forget strength.
I like the 5x5 approach. Have used it in the last 2 years with success but arms and shoulders are a little behind.
Was thinking doing something like this:
Monday - incline bench press - 5x5
pull ups - 5x5
some accessory work for pecs and back muscles
Wednesday - Squats - 3x5
DL or RDL - 3x2-3 reps
accessory work for shoulders
Thursday - standing barbell curl - 5x5
dips - 5x5
accessory work for those muscles using set intensity techniques like drop sets or giant sets
OR I can choose, based on the main lifts, a workout A and a workout B and rotate them thru the week