Training recomendations

[amarula]

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

 

[PaulBlack]

Just asking...
What is you accessory work for shoulders on wed?

You seem to want some extra bulk and mass on the arms and shoulders, but I don't really see any standing overhead barbell work in those days!?
Push pressing or any heavier overhead work can work the arms and shoulders and heavy back work (namely rowing, chinning and horz. vert. pulling can add mass to the biceps as well as curls IMO.

 

[amarula]

Just asking...
What is you accessory work for shoulders on wed?

You seem to want some extra bulk and mass on the arms and shoulders, but I don't really see any standing overhead barbell work in those days!?
Push pressing or any heavier overhead work can work the arms and shoulders and heavy back work (namely rowing, chinning and horz. vert. pulling can add mass to the biceps as well as curls IMO.

Accessory work for shoulders is db lateral raises and exercises like that. I'm not including OHP because I don't want to add any other joint stressfull exercises since I already have incline BP and Dips.
I know pulling and pressing adds mass to the arms also, but for my previous experience, in my particular case, I developed lats and chest very well but arms and shoulders started to get behind. So I'm including now isolation exercises and set-intensity techniques.
The time when my biceps grew the most was when I included 2 sets of concentration curls to absolute failure in the end of a traditional 5x5 routine composed of compound lifts only

 

[amarula]

Just asking...
What is you accessory work for shoulders on wed?

You seem to want some extra bulk and mass on the arms and shoulders, but I don't really see any standing overhead barbell work in those days!?
Push pressing or any heavier overhead work can work the arms and shoulders and heavy back work (namely rowing, chinning and horz. vert. pulling can add mass to the biceps as well as curls IMO.

Maybe I'll include landmine pressing for shoulders as well

 

[amarula]

Other opinions?

 

[kisaj]

I never like seeing a day dedicated to arms, but it isn't so bad when someone has 5-6 days to workout. With 3, I'd get the mindset out of your head that you are happy with some parts of your body and not working them. Personally, I'd be using those 3 days with a simple pull day, push day, leg day with concentration on a big compound lift or two and then add in some accessory lifts to compliment.