u/Alakazam — reddlx

Hey guys, this is the routine I'm planning on running once I'm done my August marathon. Just wanted your thoughts and opinions. It's 6 days a week, and is modified from an old book I found. The original plan was 50% more volume, but I don't think I could survive it.

My goals are general improvements in size and strength, but mostly to get bigger arms. How's my routine?

Day 1+4

Barbell Bench Presses 4 sets of 10, 8, 6, 4 reps
Barbell Incline DB Bench Press 4 sets of 10, 8, 6, 4 reps
Dumbbell Flys 3 sets of 10, 8, 6 reps
Parallel Bar Dips 3 sets of 15, 10, 8 reps
Pullovers 3 sets of 15 reps each
Chin-Ups 4 sets: 10 reps minimum each set
Close-Grip Chins 4 sets of 10 reps each
T-Bar Rows 4 sets of 15, 12, 8, 6 reps
Bent-Over Barbell Rows 4 sets of 8 to 12 reps

Day 2+5

Squats 4 sets of 10, 8, 6, 4 reps
Front Squats 4 sets of 10, 8, 8, 6 reps
Hack Squats 3 sets of 10 reps each
Leg Curls 4 sets of 20, 10, 8, 6 reps
Standing Leg Curls 4 sets of 10 reps each
Straight-Leg Deadlifts 3 sets of 10 reps each
Donkey Calf Raises 4 sets of 10 reps each
Standing Calf Raises 4 sets of 15, 10, 8, 8 reps
Crunches 3 sets of 25 reps
Bent-Over Twists 100 reps each side
Machine Crunches 3 sets of 25 reps

Day 3+6

Behind-the-Neck Barbell Presses 4 sets of 10, 8, 8, 6 reps
Lateral Raises 4 sets of 8 reps each
Bent-Over Dumbbell Laterals 4 sets of 8 reps each
Dumbbell Shrugs 3 sets of 10 reps each
Standing Barbell Curls 5 sets of 15, 10, 8, 6, 4 reps
Incline Dumbbell Curls 4 sets of 8 reps each
Concentration Curls 3 sets of 8 reps each
Lying Triceps Extensions 4 sets of 15, 10, 8, 6 reps
Triceps Cable Pressdowns 3 sets of 8 reps each
One-Arm Triceps Extensions 3 sets of 10 reps each
Barbell Wrist Curls 4 sets of 10 reps each
Reverse Wrist Curls 3 sets of 10 reps each
Seated Calf Raises 4 sets of 10 reps each
Reverse Crunches 4 sets of 25 reps
Seated Twists 100 reps each side
Vertical Bench Crunches 4 sets of 25 reps

Then repeat. Resting on Sunday

Also, 40-50 minutes of easy aerobic work, every morning, likely a zone 1-2 run. As recommended by the book.