Big Armed Ferret 2.0

I've been running my own big armed ferret program on a diet (I've too much body fat to 'cut') and am now on a slow bulk until Christmas. I use dynamic double progression on almost every upper body movement. This is a program where arms are prioritised at the beginning of the workout, allowing extra effort when they're fresh. There's a bit less bicep as I get some on the back movements. They've been progressing nicely though. About 10 sets a week if you include hammer curls. I find the two tricep movements to hit the horseshoe hard! It's a bit repetitive but it's great hitting the same parts week on week and watching the progress. I'm getting to be a fan of incline chest movements so there's a bit of that. I prefer upright rows to side lateral raises. I've got long arms are laterals do nothing for me. Also upright rows give me better upper body development. Give them a try. The squat and leg press are enough for my quads and I get serious doms. I do tag on some light leg extensions so I hit them twice a week, technically. Same with hamstrings. The RDL are a heavy set of 10 - 12. Every set is hard. They hurt, but I endure it. The leg curls are also heavy. 6 reps! With lighter sets on 'quad day'. Anyway, there's a method to the madness and lot more why I chose these exercises and rep ranges. I found this is working for me. Will it work for you? Who knows!?