10 Week Program & 5,000 Rep Arm Specialization Program

Have you been familiar with the 10-week program & 5,000 rep arm specialization program? This will 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 perform about 5,000 reps throughout ten weeks.

Description of The Workout:

This program is designed to beef up your triceps and biceps. That is why you need to understand it, as it may seem helpful 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 is no wrong way or right way to work out.

In this sense, it is finally about time to break the rules. If you aim for bigger arms, this 10-week Arm program will be beneficial if it is packed with lots of sleep and food.

Must Read Our Article: 18 Week Chin Up & Dip Program for An Impressive Upper Body

Summary of The Workout:

To make things easier on 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 specific rules that you will need to consider mind that, include the following:

Blast and Cruise:

In the ten weeks, you will need to alternate between cruise weeks and the 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 performed only on Monday and then on Thursday. The total repetitions will fall at precisely 125 for every workout.
Blast Weeks. This will include three workouts performed on Monday, Wednesday, and Friday. The total repetitions will fall at precisely 125 for every workout.

Other Essential Things to Keep in Mind:

In this program, you must minimize all other guys, including 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 need to devote eating at least two-hundred grams of protein every day. If you 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:

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

Workouts to Consider on a Cruise Week:

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. Before the arm work, it will include dumbbell curls, cable tricep extensions, and a close grip bench press.
On a Thursday, you will need to focus on working on your arms, legs, and back. The exercises to implement will include leg curls, squats, barbell rows, and v-bar pulldowns. The arms work will include weighted chin-up, lying tricep extensions, and EZ bar curls.

The 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 are determined enough to achieve good results in the end.

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

Conclusion:

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

Zizou

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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View Comments

BOB says:

February 7, 2019 at 5:48 pm

hi there.
my question is. if rotating compounds every four weeks in a 12 week cycle, it will give a better results. with the regular form of cycling for 12 weeks using 3 compounds and running them for the 12 weeks ! thank you.