.

I do chest bi’s and tri’s together. Shoulders and back other days

Chest and back

Classic Arnold split

Always balance that push exercise with a pulling one

Monday Push (Chest, Tris, Font/Middle delts)
Tuesday Pull (Back, Bis, Rear Delts)
Wednesday Legs

Repeat thur-sat with rest on Sunday

Imo this is the ideal frequency with the least overlapping of muscle groups and still gives 48 hours of recovery time before retraining.

If you take a low rep, heavy weight approach for your initial compound movement (example start Monday with 5/3/1 style flat bench) you should not be overly fatigued and can get the rest of your volume from accessories/isos

An example of a Monday push day (Thursday push day replace flat bench with OHP)

-5/3/1 flat bench
-Lateral raises 4x10
-DB flyes or Pec deck 3x12
-Skull crushers or tricep push down 3x12
-Dips 2x15 1xfailure

yall over think this big time.

want to specialize your arms like you said in other post


1- change your main lift patterns to put more emphasis on the arms, specifically the triceps. I.E change the horizontal push to close grip triceps, change horizontal pull to underhand grip row, vertical press to close grip high incline etc etc

2- get plenty of volume 2-3 times a week on arm isolation making sure to first do your heavy lift that is arm specific...i.e weighted dips, weighted chins. Make sure you hit the muscles in the stretched position also i.e. incline db curls, overhead tricep ext

3- get stronger in those exercises

4- hit the frequency method on chins and close grip pushups- nothing will progress your arms faster


after you feel you have exhausted these methods or after your have completed 2 eight week arm specific cycles in a 9 month period.....use blood flow restriction training to bring them up.


or just follow john meadows arm specific blocks for a while.

so long as you are getting stronger and building volume up over a meso cycle.....you will get gains. Stop worrying so much about certain splits.

I mean I have never seen anyone complain about their arms that could do legit full range of motion dips with 2 plates and that could do 10 strict chins with a plate.

well before he deleted he posted that the full body programs that focus on strength tend to just build his trunk, and that is mostly because he is not programming the asseccory work properly nor aligning the main lifts to his actual goals.

People need to start thinking of the compound lifts as movement patterns and use lifts that focus on what they are looking for.

but in general most people just need to eat properly and get stronger. Just work up to the standards in the kinobody programs for chin ups and dips and you wont be complaining about arm size. or get to where you can do strict legless rope climbs on a 2" rope and do 25 close grip pushups on a 20" box with 80lbs on your back and let me know if you still have small arms.

this is assuming you are eating to support your goals...


in other fricking words

lift heavy, eat thick.