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  1. #1
    Registered User Hooyah203's Avatar
    Join Date: Nov 2012
    Location: New York, United States
    Age: 30
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    Smile Road to aesthetics advice

    What's up everyone, This is my first post with the site. I'm 19 years old 5'11 Navy enlistee with a job that requires alot of calisthenics and swimming. I started this bodybuilding journey of mine May 2012, my goal was to get up to around 180 pounds with a low bf percentage. I bulked to 185 from 152 and am now cutting. My current goal is now to bring my arms up to par with the rest of my body. They're lagging about an inch. My bodyfat is almost all on my midsection as the rest of my body stays fairly lean. my problem is that my lats overshadow my arms \10
    Stats:

    BW: 171 Lbs
    BF: 13 %
    Thighs: 23 inches
    Calves 14.7 inches
    Chest: 42.7 inches
    Arms: 14.8 (L) 14.9 (R)
    Forearms: 12.6 (L) 13 (R) (broke left radius at age 14)

    Max DL: 425
    Max bench: 235
    Max squat: 315 (I suck ass)
    Dead hang pull-ups: 22-26
    Max chest to deck push: 100


    Overall goal:
    Reach 16+ inches on both arms
    Bring chest to 44
    Bring thighs to 24
    I just want to become proportional.. With my arms to the rest of my body.

    Routine I've chosen to use:
    Monday - Back

    Barbell curls 5x5 75 lbs
    Incline hammers 25-35 lbs 8-12
    Dumbbell Tricep 5x5 65-75 lbs
    V bar push downs 8-12
    Left forearm curls 3-5 sets
    Deadlift very strict 8-12 x4
    Lat pull down 8-12 x3
    Rows cable or Bar 8-12 x3-4

    Tuesday-shoulders

    Military press 5x5 125-135
    Shoulder DB press 12 10 8
    Rear Delt flies 3x15
    45 lb plate raises to face 15x3
    Smith trap raises 12-15x4

    Wednesday-Legs

    5x5 squats 225 lbs
    Leg press 12 10 8
    Leg curls superset ext. 15-12-10-8
    Calf raises x6 sets

    Thursday - Chest

    Dumbbell curls 5x5 40 lbs (negatives)
    Reverse grip EZ preacher 3x8-12
    Skull crushers 5x5 25+5+2.5 each side
    Close grip bench 3x 8-12 135-165
    Left forearm curls 3-5 sets
    5 min rest
    Incline bench 135-165 4x
    Decline bench 155 -195 4x
    DB flyes x3

    Friday off

    Saturday- Abs / arms?

    Decline sit ups x200 total
    Oblique plate side raises 4x 25 e side
    Leg raises x50

    Standing bicep curls drop set x1
    Standing tricep overhead drop set x1

    (Arms only if not sore or depleted.. Must be done with impeccable form from start to finish)
    I designed this workout, and I am not Saturday- Abs / arms

    Decline sit ups x200 total
    Oblique plate side raises 4x side
    Leg raises x50

    Standing bicep curls drop set x1
    Standing tricep overhead drop set x1

    Arms only if not sore or depleted.. Must be done with impeccable form from start to finish)

    Any opinions suggestions experience etc?!

    I have caught my arms up a bit but I plateaud on my last workout plan.(low volume high frequency arms 2 exercises before Chet and back days and an arm day on the third day after) 14.5- where I am currently. Thanks for your time,
    Dave
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  2. #2
    Registered User Hooyah203's Avatar
    Join Date: Nov 2012
    Location: New York, United States
    Age: 30
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    Hm

    I just realized how stupid 5x5 could be for arms. I'm just out of options really. Took a look at that laney fellows logic on laggin parts to put this together, who knows maybe 6-8 rep range is smarter
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