>>37432421
>smolov jr
I think you're on the right track for your bench, but I think you're going to have a hard time reaching your arm size gain without putting on 10 lbs.

1g tren A and 1g test e / wk

>>37432442
I was planning on putting on at least 5 lbs over Smolov (probably more) but I'm rather worried I wont be able to sustain enough arm volume during the program, especially my biceps which are lagging terribly

>>37432480
One day maybe

>>37432770
1(one) day u may

>>37432792
yes but I dont want to put on too much muscle too fast, i want a physique which is attainable naturally like arnold. Not one of those roided piano monsters

i followed smolov jr my max only went up 10 pounds but for biceps try working them out alot like at least 5-10 sets every workout and more on your pull days it worked for me

>>37432421
Do 21s for biceps and triceps at the end of one or two of your workouts a week

>>37432421

Chest/Back twice per week, 100pushup and 50pullup program every day you don't do chest and back, one day dedicated specifically to arms.

Arm day:

Close Grip Bench - 5 sets of 10 reps at max weight each set

super set the following, 3 x 10:

EZ Bar Curls and Dips
Reverse Curls and Skull Crushers
Hammer Curls and Tricep pull downs

Prepare for 1/4" growth every week and to easily increase your bench to 3 plates 1RM at the end of 2 months.

>>37433123

Oh, and do whatever else you want to do for the other three days of the week. A leg day and two shoulder days. One rest day.

>>37433142
perfect exactly what I was looking for I'm thinking of deadlifting every day as well to make my back stronger which will make my arms bigger and never take a rest dayso i dont waste my food

>>37433177

I also recommend the same routine for bench as with the close grip bench.

5 reps of 10, each set at the heaviest weight you can do for that set. If you fail, drop the weight 10-20lbs and finish the set. Continue the next set at the weight it was dropped to.

>>37433189

I meant 5 sets of 10 reps.