So I followed SS for awhile, but then eventually strayed away with a few variations. I go to gym with a lot of equipment.. Monday Squat - I am up to 3 sets of 5 @ 285 lbs. Bench Press - Abs - I have been using declined bench and 25lb weight, any other reccomendations? Deadlift - 2 sets of 5 Dips - 3 sets of 10 Wednesday Squat Bench Press Abs Shoulder Press Seated butterfly clasp (machine) Friday same as monday (then switch up every week) Any reccomendations of what I should add or subtract to my workout? I have noticed a much stronger chest but my arms and biceps still are not that big. I also have a strong diet,,, thanks
Most of your arms size comes from the triceps. You have a decent routine; if you want bigger arms I would add some 21's for bi's and tricep pushdowns for the tri's.
Take out the butterfly clasps, and put something like power cleans or pendlay rows, you arent really hitting your upper back much. Maybe just go back to SS haha
Add in a upper back exercise, i would do pendlay or barbell rows. Also if you want add in pullups/ chinups on the days where you aren't doing dips.
Stud doing squats and deadlifts in the same day! Personally I like to break it down by muscle groups for one circuit then compound groups another and then do a free for all another time. Example: Monday: Squats Calf raises Hack squats Leg press Hamstring curls Tuesday: Flat bench Incline bench decline bench Flat/incline/decline flies Push ups Wednesday: Abs (exercises very) Thursday: Lat pulls Bent over rows Curls Lateral raises Friday (or whatever day of the week) Whatever I desire