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Default Arm Specialization - Brooks Kubik
by BendtheBar 08-03-2011, 12:37 AM

Arm Specialization
by Brooks Kubik


Many guys are interested in dinosaur arm training. Here’s as arm specialization program.

Train 3 times per week. Two total-body training sessions and one session where you hit arms only. Train for strength and power – and you’ll not only build big arms, but arms that are strong and functional as well. You CAN curl heavy poundages if you make up your mind to do so. Ditto on the heavy triceps work such as the close-grip bench press.

Here’s your schedule:

Monday
1.) Squat – 2x10, 2x8, 2x6.
2.) Barbell or Dumbbell Bench Press – 2x10, 2x8, 2x6.
3.) Barbell Bentover Row – 2x10, 2x8, 2x6.
4.) Two-Dumbbell Clean & Press – 4x5. Do a complete DB clean AND press on each rep, not one clean followed by all the presses.
5.) Situps or Leg Raises – 15-40 reps.

Wednesday
1.) Standing Barbell Curl – 5x5. Three progressively heavier warmup sets followed by two working sets.
2.) Close-Grip Bench Press – 5x5. Same as the barbell curls. Shoulder width grip.
3.) Standing Hammer Curl with Dumbbells – 4x8-10. Work up to your top weight for the final set.
4.) Parallel Bar Dip – 4x810. Work up to your top weight for the final set.
5.) Standing Reverse Barbell Curl (rectangular fix) – 5x5. Same as the barbell curls.
6.) Bench Dips – 5x10-12. Add weight on each set. OR One-Arm Dumbbell Press – 5 sets of 6-8 reps. Work up to top weight on the final set. A great triceps exercise.
7.) Grip work with grippers, thick bar holds, hanging from a 2” bar for as long as possible, etc.

Friday
Repeat Monday’s schedule, but finish with Cheat Barbell Curls for 5x6-8 and Close-Grip Bench Presses for 5x6-8.

Remember, this is a heavy program. Use it for 6-8 weeks, always trying to add weight to all your exercises whenever possible. Good luck and good training!
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Old 08-03-2011, 12:32 PM   #11
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I think this is Brooks shirt off. No oil or posting trunks involved...



Just researched and this is Dennis Tinerino:

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Old 08-03-2011, 12:40 PM   #12
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Ya, that was during Brooks' bodyweight training period.

He started as a powerlifter using abbreviated and basic routines. Then he trained more "general lifting" using the usual variety of complex lifts and writing for magazines and his own books. Then he switched over to bodyweight only stuff. More recently he is training the Oly lifts.
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Old 08-03-2011, 01:15 PM   #13
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I just watched that 2nd video again... and I don't think I've ever seen someone make a SHIRTLESS 183 kilogram bench look so easy!!

Now even I'm questioning if this guy's genuine. Or 'real life?' as the kids say.
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PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 08-03-2011, 01:19 PM   #14
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Quote:
Originally Posted by Abaddon View Post
Now even I'm questioning if this guy's genuine. Or 'real life?' as the kids say.
He has competed and has a 400 lb raw/natural bench in the books...from what I understand.
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Old 08-03-2011, 01:23 PM   #15
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He's the real deal Abs.

If you want to see someone do an effortless 400, watch Gaspers bench
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Old 08-03-2011, 01:36 PM   #16
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Quote:
Originally Posted by BendtheBar View Post
He's the real deal Abs.

If you want to see someone do an effortless 400, watch Gaspers bench
I've seen that behemoth bench some heavy weight, but I don't think I've ever seen that one!
Link pls?
__________________

W.A. AMATEUR STRONGMAN

MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 08-03-2011, 01:50 PM   #17
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He trained in my dungeon. No link
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