Originally Posted by 0311

I really hesitate to recommend something like that for anybody. Arms certainly don't need their own day.

I don't have time, but for now, look up hypertrophy-specific (one of our posts in the training forum) as well as the DFT 5x5 sticky located at the top of the training forum.

Hypertrophy-specific is at least 1,000 better than what you're currently doing.