My off-season routine before my last show was as follows:
MON: Back, traps,biceps
TUE: Chest, triceps, abs
WED: Quads, Hams, Calfs
THU: Shoulders, traps, abs
FRI: Biceps, Triceps, calfs
That was a specific program to bring up my arms, calfs and traps by hitting them twice a week while...