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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, 10:44 AM   #2
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Question: would you recommend this program for a natural trainer?
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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, 10:54 AM   #3
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Brooks is natty, so yes. I've never tried his workouts, but I respect his slant.

Notice the arm day is ramped so the number of all out, max weight working sets is actually only 5 for biceps.
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Old 08-03-2011, 11:34 AM   #4
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I would use it if I did not already have a solid routine. Looks pretty good to me
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Old 08-03-2011, 11:50 AM   #5
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This is the man? Sorry for being oblivious to this guy - it looks like he's the creator of the much-mentioned Dinosaur Training!
__________________

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, 11:57 AM   #6
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I don't know if that's him Abaddon, but this is him:





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Old 08-03-2011, 12:02 PM   #7
Abaddon
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Damn! That first video was impressive. Just picking up and OHPing 137 kilograms like that is phenomenal.
EDIT: My mate didn't believe it was possible until I showed him the vid! But then he's not a lifter.
__________________

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, 12:05 PM   #8
BendtheBar
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Join Date: Jul 2009
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BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Brooks Kubik is a MAB-type lifter. No BS or shiny magic, just heavy weight and hard work.
__________________
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Old 08-03-2011, 12:10 PM   #9
Abaddon
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Join Date: Dec 2010
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Abaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality posts
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Quote:
Originally Posted by BendtheBar View Post
Brooks Kubik is a MAB-type lifter. No BS or shiny magic, just heavy weight and hard work.
__________________

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, 12:30 PM   #10
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As far as I know... Brooks would never shave, oil up, put on a speedo, and pose on stage.
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