re: The Greyskull Methods- A Primer

quote:

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Will it be a big deal if I add a workout of strictly arms on saturdays? 6 sets of some type of curl variation and 6 sets of tricep work?

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its not a big deal but its going to affect your big lifts that actually matter and its going to be a waste of time.

If you want to workout 4 days, there is a 4 day split in the book. Just alternate the curls and weighted chins and then plug in dips, skull crushers, reverse bench and close grip bench everyday as your tricep exercises.

Everything else would stay the same from the linebacker focus on an A/B schedule over the 4 day split. The 4 day split is on page 54.

i would run it something like this

Day1-
Bench
sitting overhead DB press-3x8-12
Ring or Fat Man Row-Bodyweight x 100 total reps
EZ Bar Curls-2x10-15
Close Grip Bench-2x8-10


Day2-
Deadlift
front squats-2x12-15
Weighted Chins-2x6-8
Dips-bWx100 total reps
HiiT-workout from book


Day4-
Press
DB Incline Press
Ring or Fat Man Row-Bodyweight x 100 total reps
Straight Bar Curls-2x10-15
Reverse Grip Bench-2x8-10

Day 5
Squats
Racked Deads
Weighted Chins-2x6-8
Dips-bWx100 total reps
HiiT-workout from book


Frequency method bodyweight stuff like pushups/chins/situps and especially burpees would be everyday. Neck Harness if you have it would remain the same also.


The above is doable and would not have you doing a arm day only sacrificing recovery.