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10 Week Program & 5,000 Rep Arm Specialization Program

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10 Week Program & 5,000 Rep Arm Specialization Program
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Have you been familiar with 10-week program & 5,000 rep arm specialization program? This will definitely make you go insane but in a good way. The highlight of this program is in alternating between cruise and blast weeks. In the end, you will be performing exactly about 5,000 reps all throughout the course of ten weeks.

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Description of the Workout:

This program is actually designed to beef up your triceps and biceps. That is why you really need to understand it as it may seem useful and valuable for your part. Remember as well that specialization programs have already been around forever.

Vince Gironda, a bodybuilding legend, said that rules are designed to be questioned, broken, changed or challenged. And, there really is not the wrong way or right way to workout.

In this sense, it is finally about time to break the rules. If you will aim for bigger arms, this program will be very useful as long as it is backed with lots of sleep and food.

Summary of the Workout:

In order to make things easier for your part, consider taking a closer look at the summary below:

  • Main Goal─ Building Muscle
  • Workout Type─ Single Group of Muscles
  • Training Level─ Intermediate
  • Duration of the Program─ Ten Weeks
  • Days every Week─ Three
  • Time every workout ─ Sixty to Seventy-Five Minutes
  • Equipment Needed─ EZ Bar, Machines, Dumbbells, Cables, Bodyweight and Barbell
  • Target Gender─ Female and Male
  • Supplements Recommended─ Multivitamin, Casein Protein, Pre-Workout and Whey Protein

The Rules:

There are certain rules that you will need to consider in mind that include the following:

Blast and Cruise

In the ten weeks, you will need to alternate between cruise weeks and last weeks. The latter will involve three arm building workouts including super-high volume.

Now, with cruise weeks, they are indeed very much challenging. The frequency will need to be dropped to about two workouts. The session will involve a volume that is cut in half.

  • Cruise Weeks. This will include two workouts that will be performed only on Monday and then on Thursday. The total repetitions will fall at exactly 125 for every workout.
  • Blast Weeks. This will include three workouts that will be performed on Monday, Wednesday and Friday. The total repetitions will fall at exactly 125 for every workout.

Other Essential Things to Keep in Mind:

In this program, you will need to minimize all other guys that include the legwork, shoulder, back, and chest. You will not dedicate yourself to doing a lot of sets for every muscle group. In addition to that, you will not need to eat protein-enriched foods.

You will just need to devote eating at least two-hundred grams of protein every day. If you will eat just a minimum of two-hundred twenty grams every day, it will be a lot better.

In addition to what you need to keep in mind in the program, you must slap on your feedbag. Eat a whole lot more. Stick to five-hundred calories and just no less. If you think that you are still hungry, eat some more. Remember that food is equal to growth and food is equal to recovery.

Workouts on a Blast Week:

  1. On a Monday, you will need to work on your chest, arms and shoulders. The exercises will include bench press, pec dec, military press, side lateral raise. The arm work will include lying triceps extension, rope cable curls, close grip bench press and dumbbell curls.
  2. On a Wednesday, you will also need to concentrate working on your arms and legs. The exercises will include leg curls, seated calf raises, leg extensions and squats. Prior to the arm work, this will include hammer curls, dumbbells kickbacks, EZ bar curls, French press and bench dips.
  3. On a Friday, you will need to focus working on your arms, traps, and back. The exercises will include deadlifts, barbell rows, v-bar pulldowns and barbell shrugs. The arm work will also have consisted of state press, barbell curls, machine curls and dumbbell tricep extensions.

Workouts to Consider on a Cruise Week:

  1. On a Monday, you will need to concentrate further on your arms, chest, and shoulders. The exercises to follow include bench press, pec dec, military press and side lateral raise. Prior to the arm work, it will include dumbbell curls, cable tricep extensions, and close grip bench press.
  2. On a Thursday, you will need to focus working on your arms, legs, and back. The exercises to implement will include leg curls, squats, barbell rows and v-bar pulldowns. The arm work will include weighted chins-up, lying tricep extensions and EZ bar curls.

Attitude in Engaging in the Program:

In order to become successful in following this program, it is essential keeping in mind discipline and hard work. No gain without pain will always apply in this routine. It will now be up to you if you will be determined enough in achieving good results in the end.

Related Article Must Read:  Ultimate Arms: How to Build Sleeve-Splitting Biceps and Triceps

Conclusion:

Follow the 10-week program and 5000 rep arm specialization program to focus on achieving better arms. In this regard, never ever question yourself about sanity. 5,000 reps will always be 5,000 reps. There is no need to hesitate further about this.

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Building muscle mass is what I like to talk about. If your aim is to build a solid body, then my posts would be very beneficial to you. I always want to know your opinion, so don't hesitate to drop a line below or contact me.

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