Build a beastly body by alternating between intensity weeks and power weeks. Mr. NC Joe Ohrablo presents his incredibly effective muscle building system.
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
  • Training Level
  • Program Duration12 weeks
  • Days Per Week
  • Time Per Workout60-90 minutes
  • Equipment Required
    Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
  • Target Gender Male & Female
  • Workout PDF Download Workout

Workout Description

First off, let me say, that I was influenced by both Dr. Joe Klemczewski and Layne Norton in creating this routine. The basis behind non-linear periodization is to cycle one week of one particular style of training with another. In most cases it has one alternating powerlifting workouts focusing on compound movements, with low rep, low volume training with higher volume, higher rep training. What I've done is tailored this style of training to increase the frequency ONLY on the areas I want to improve on.

Workout Schedule

This is how the split works:

  • Day 1 - Legs with a quad focus. This means I do both quads and hamstrings, but I do more for quads then hams.
  • Day 2 - Chest, side and rear delts. And lower abs. I limit how much shoulder pressing I do because I no longer wish to build my front delts, and want to emphasize my medial and posterior deltoids.
  • Day 3 - Back and calves
  • Day 4 - Off
  • Day 5 - Legs with a hamstring focus. I do more for hams then I do for quads.
  • Day 6 - Arms
  • Day 7 - Traps, side and rear delts, calves and abs
  • Day 8 - Off

The week to week structure of the actual workouts change. I have been training 20 years and it is crucial I train instinctively. However, this is how each week could look:

Power Week - 8 Day Cycle

  • CTF = Last set close to failure.
  • F = Last set to failure.
  • A = All sets close to failure, or to failure.

Power Week Day 1 - Legs (Quad Focus)

Exercise Sets Rep Goal
Squat * 5-6 5
Hack Squat 4 10 (CTF)
Leg Extension 4-5 10 (F)
Reverse Hack Squat 5 8 (CTF)
Single Leg Curl 3 10 (CTF or F)

* After many warm ups I work up to 5 or 6 sets x 5 reps with the last few sets pushed hard.

Power Week Day 2 - Chest, Side Delts, Rear Delts, and Abs

Exercise Sets Rep Goal
Dumbbell Bench Press * 5 5
Incline Hammer Strength Press 4 8 (F)
Incline Dumbbell Flye 3 10 (F)
Side Lateral 3 12 (A)
Rear Machine Lateral 3 12 (A)

* After a few warm up sets 5 x 5 last two sets close to or failure.

Power Week Day 3 - Back and Calves

Exercise Sets Rep Goal
Deadlift * 6-7 Singles
Hammer Strength Row 4 8 (CTF or F)
Pull Up 3 Failure
Leg Machine Calf Press 6 10 (F)

* Deadlifts after many warm up sets 6 or 7 sets mostly work with singles last few sets very tough and close to fail.

Power Week Day 5 - Legs (Hamstring Focus)

Exercise Sets Rep Goal
Stiff Leg Deadlift * 5-6 5
Wide Stance Lunge 3 12 (F)
Leg Curl 3 10 (F)
Smith Machine Squat 4 10 (CTF)
Leg Extension 4 10 (F)

* After a few warm up sets I'll do 5 or 6 sets x 5 last set x fail.

Power Week Day 6 - Arms

Exercise Sets Rep Goal
EZ Bar Curls 5 5 (F)
Incline Dumbbell Curl 3 10 (F)
Dumbbell Hammer Curl 3 10 (F)
Close Grip Dumbbell Bench Press 5 5 (F)
Tricep Push Down 3 10 (F)
Dumbbell Skull Crusher 3 15 (F)

Power Week Day 7 - Traps, Side Delts, Rear Delts, Calves and Abs

Exercise Sets Rep Goal
Barbell Shrug 5 5 (F)
Side Lateral * 4 10
Dumbbell Reverse Flye On Incline Bench 4 12 (F)
Calf Press Machine 5 8 (F)
Standing Calf Raise 3 10 (A)
Rope Crunch 3 25
Lying Leg Raise (Butt off bench) 3 25
Barbell Roll Out 3 30

* Fail on last 2 sets.

Intense Week - 8 Day Cycle

Please remember I change the dynamic of the intense weeks every time I come to them, so this is one week of workouts.

  • CTF = Last set close to failure.
  • F = Last set to failure.
  • A = All sets close to failure, or to failure.

Intense Week Day 1 - Legs (Quad Focus)

Exercise Sets Rep Goal
Leg Extension * 5 15
Front Squat 5 10 (F)
Leg Press ** 5 10
Smith Machine Squat *** 2-3 15-20
Good Mornings 5 10
Single Leg Curl **** 3 12-15

* Fail on last 1 to 2 drop sets x fail.

** Feet low superset with 10 reps feet high.

*** Feet directly under bar and so close feet almost touch. 2 to 3 sets x 15 to 20 reps.

**** Back and forth between legs no rest fail on all x 12 to 15.

Intense Week Day 2 - Chest and Shoulders (No Front Delts)

Exercise Sets Rep Goal
Incline Dumbbell Bench Press 5 10 (F)
Incline Hammer Strength Press * 4 12 (F)
Low Cable Crossover 4 15 (F)
Partial Side Lateral ** 5 10 (A)
Rear Machine Lateral *** 4 12 (F)
Lying Dumbbell Reverse Fly on Incline Bench 2 10 (A)
Side Laterals **** 1 Fail

* After last set x fail, I'll do 3 to 4 rest pause sets all to failure.

** Heavy lock arm partial laterals superset with light full range laterals 5 rounds 10 on all and fail on all.

*** After fail 2 to 3 drop sets.

**** 1 set x fail x 10 drop x fail drop x fail.

Intense Week Day 3 - Back and Calves

Exercise Sets Rep Goal
Barbell Row 5 10 (F)
Decline Bench Pullover 4 10 (F)
Pull Up * 4 Failure
Cable Row (Wide Grip) ** 3 10 (F)
Close Grip Reverse Lat Pull Down *** 3 15-20
Standing Calf Raise 5 15 (F)
Leg Press Calf Raise **** 4 20 (F)

* Use different grips.

** Fail on last drop set after failure.

*** Focus on stretch and contraction not so much failure.

**** After failure hold in the stretch position like "DC" (Doggcrapp) calf stretches to failure.

Intense Week Day 5 - Legs (Hamstring Focus)

Exercise Sets Rep Goal
Reverse Hack Squat 6 10 (F)
Good Mornings 4 10 (F)
Single Leg Curl 4-5 10 (F)
Smith Machine Squat * 4 10 (F)
Adductor Machine 3 Failure

* Pause at bottom, and very close to failure.

Intense Week Day 6 - Arms

Exercise Sets Rep Goal
Incline Bench Dumbbell Curls 5 10 (F)
One Arm Dumbbell Preacher Curl * 4 10 (F)
Rope Hammer Curl ** 4 20 (F)
Tricep Push Down 5 10 (F)
Smith Machine Close Grip Bench Press 5 10 (F)
Rope Tricep Press Down *** 3-4 10 (F)

* On flat side 4 sets x 10 plus partial failure on last set.

** Fail on last and 1 to 5 drops.

*** Fail on last with 3 drops.

Intense Week Day 7 - Traps, Side Delts, Rear Delts, Calves and Abs

Exercise Sets Rep Goal
Dumbbell Shrug 5 15 (F)
Smith Machine Reverse Upright Row 5 10 (F)
Side Lateral/Rear Lateral Superset 5 15 (CTF)
Side Lateral * 1 Failure
Hammer Calf/Standing Calf Raise Superset ** 5 10/25 (F)
Medicine Ball Reverse Crunch 4 25
Decline Crunch 3 30
Jackknife holding Body Bar 4 20-30
Plank 2 Failure

* One set to fail on laterals using rest pause and goal is 30 reps. I use a weight where I will fail x 10. I do one set like that for rear delts also. ** Standing calf raises with no weight. 10 on press and 25 standing, 5 rounds fail on all if possible.


  • On power weeks I rest 60 to 120 seconds between work sets and on intense weeks I rest 40 to 60 seconds.
  • On power weeks I always throw in one exercise in the 8 to 10 range and one 10 to 15 for extra hypertrophy.
  • In the off-season on power weeks I will always push for more weight, pre-contest the mindset is to simply work in that low rep range with a weight that I feel ok with on that particular day.
  • In the off-season (and sometimes pre-contest) I will go back to hitting everything once a week to aid with recovery.
Posted on: Wed, 06/18/2014 - 21:06

Is it smart to use this type of program the following way as a hypertrophy and strength program with an emphasis toward Hypertrophy?
Power week
Hypertrophy week
Power week
Endurance week
Power week
Hypertrophy week

And continue rotaking this as a cycle?

Posted on: Tue, 07/16/2013 - 21:06

** Fail on last and 1 to 5 drops.
* On flat side 4 sets x 10 plus partial failure on last set.
* Fail on last 1 to 2 drop sets x fail.

I'm having a hard time figuring what's written above out. Help, please. Thanks.

Posted on: Mon, 09/03/2012 - 20:54

Can you Send me your whole workout schedule that takes many weeks to finish

Posted on: Sun, 08/07/2011 - 15:27

yes, i am just wondering... is this workout for size or strength?

Joe O
Posted on: Thu, 08/11/2011 - 17:56

Daniel, in the intro to the article I outline that this routine is geared towards BOTh size and strength. One week is fully dedicated for power and one is dedicated for hypertrophy!

Posted on: Wed, 07/27/2011 - 12:12

hey Joe, this is an amazing page, but i just have a few questions.... my gym doesn't have the machines for these things..... hack squat, single leg curl, hammer strength row... what can i put into this routine to substitute for those things... also i apologise if this is posted twice, but i can't see my first post on here :/... but yeah this is a great workout page, and is what i've been looking for, for a while! thank you Joe! looking good btw

Joe O
Posted on: Thu, 08/11/2011 - 17:55

Hey man, you can do either cable squats or barbell hack squats, instea of single leg curls simply do leg curls, but one leg at a time, instead hammer rows, do any machine row. I hope this helps!

Posted on: Wed, 07/27/2011 - 08:04

there are a few machines my gym doesn't have....hack squats, single leg curl,incline hammer strength press,hammer strength row... is there anything i can substitute in for those but still get the same results or better? also, love the workout! been looking on line for ages for workout then stumbled across this and cannot wait to try it out! thank you! but yes if i can substitute anything for them can you tell me?

Mike Lager
Posted on: Thu, 06/30/2011 - 02:22

Joe, your w/o looks good. Fooling around different programs like BFL w dumbbells and full body every other day /w 1-2 sets per muscle @ 9-12 reps since January. I went from a horrible 275lb overfat mess to now 218lb @ 29%bf endo-ectomorph. Now my blood pressure is perfect and nearly all my old clothes fit me.

Even as an obese mess I was always capable of doing 2 hours HIIT cardio on machine for as long as I wanted. On the recumbent bike & elliptical I put the resistence the highest (to 25) to make it feel like I'm at least doing something. Rope, Running and swimming really wear me down fast though.

For someone that wants the FASTEST path to look maybe like the 231Leroy231 photos on this page with more prominent chest & shoulders. Now I have the time the more, the better,,, yay or nay your workout at the night + 2 hours high resistance hiit cardio in the morning?

Hell, if you tell me to drop all the cardio except 2 30min sessions per week and spend the whole day lifting weights or doing 2 2h lift sessions per day its ok, I'll do it. If I eat well and do a monster shake w carbs post workout I can recoup fast. Your the pro that knows, forget safety precautions (I'll listen to my body and recoup) tell me how much I can do in a day? should I get rid of the cardio? There are people that spend the whole day in the gym, now that I have the time I just want to get to my goal asap and just do maintenance from there onward.

Joe O
Posted on: Sun, 07/17/2011 - 13:31

I would do lower intenisty cardio in the morning 30-45 minutes then weights later on. If your fat loss becomes slower I would add in 20-30 minutes HIITT cardio post weights. My workouts shouldnt take more then 60-90 minutes MAX. Listen to your body if your exhausted and achy I would cut the cardio down some

John Q
Posted on: Wed, 06/29/2011 - 22:41

So do you alternate weeks every week or is it every other week?

Joe O
Posted on: Sun, 07/17/2011 - 13:29

one week is intenisty based and one week is power based going back and forth between the two

Posted on: Tue, 06/28/2011 - 16:31

Hello I just started this workout and I really like it. But I have a question, how should I best alter this workout to focus on building huge pecs, shoulders and arms?

Joe O
Posted on: Sun, 07/17/2011 - 13:28

Hey Ty you can focus on whatever bodyparts you like

Posted on: Thu, 06/16/2011 - 08:27

Hey Joe,

In my 2nd week using this program and love it. But I'm not at all in on the lingo, I pretty much have no idea what you mean on every *** detail concerning specific things on a particular day.

I really would like to know what all the X and fails and Close to fail and drop ... and all those terms truly mean. I've never seen those terms before ... maybe there's a place online where I would be able to understand those words? And have them explained to me as though I had no clue what they were and knew nothing about them (which is true)

Because I feel I'm probably not doing exactly what you're suggesting on certain things.


Joe O
Posted on: Tue, 06/28/2011 - 20:47

close to fail means train until your "close to muscular failure" meaning if you would fail on rep 10 stop at 9 fail means doing as many reps as you can until you cant do anymore and drops mean going to failure then dropping the weight by a certain amount

Lalit Sharma
Posted on: Fri, 05/27/2011 - 02:28

plz sir tell me fast..............

Joe O
Posted on: Tue, 06/28/2011 - 20:43

the line in the middle of the chest?? hmmm Im guessing you mean inner pecs? focus on more incline work and include incline flyes. So maybe 1-incline dumbbell presses 2-incline flyes 3-flat bench dumbbell presses and add in a few sets of pullovers with arms bent also!

Lalit Sharma
Posted on: Thu, 05/26/2011 - 02:59

hi friend i m lalit sharma from india i want to know how i get middel line of chest plz help me...........

Posted on: Fri, 05/13/2011 - 22:15

Can you put on muscle mass using machine weights, or should I invest in a gym membership where they have free weights

Posted on: Mon, 05/23/2011 - 08:35

Just my opinion - With hindsight, I would have invested in a decent set of freeweights rather than gym membership. My membership's setting me back £480 a year. I could have got a LOT of weights for that much! But I am able to go to all the excercise classes and swimming at my gym too...

Posted on: Wed, 05/11/2011 - 15:59

Im looking for a good cardio and strenght training workout for law enforcement. I am currently working out 4-5 data a week and doing cardio about 3 days a week doing a intensity 15-20 run or running for 20-25 minutes. I am working out chest/tri, back/bicep, shoulders/traps and legs. I have seen no gains and have been using this for about 3 months. I am looking to lose some weight and gain strenght and size but not too much cause i will still need full range of motion. Can u help me?

Posted on: Thu, 05/05/2011 - 14:09

Hey Joe this is a pretty intense structured workout and i like it. Do you do one week then the next then switch it back so you have two of the same a month? ive been working out for two years now, and Im 5'8 155 and im trying to lean out, and still get big and im at a plateau state with my workout and its going to be summer? do u suggest this workout? if not do u have any to suggest thanks


Posted on: Thu, 05/05/2011 - 02:02

when you say 'failure' for the sets does that mean Im failing on the last rep of the last set? also, for an exercise that requires all sets to fail, do I stay at the same weight even if Im failing at lower reps or do I switch to lighter weights? Thanks in advance -Drew

Posted on: Mon, 05/02/2011 - 20:38

How fast are you to do each rep? Do it slowly or as fast as possible?

Joe O
Posted on: Fri, 05/06/2011 - 17:14

Hey Micheal, on power exercises I explode into the positive position and do a fairly slow negative (2-3 seconds)on intense weeks or secondary exercises I use an even tempo 2 seconds up 2 down. Im very instinctual with my tempo.

Posted on: Sun, 05/01/2011 - 22:59

Do you think this workout will help in gaining weight overall. I'm about 180 and want to be 200. Ive been stuck at this 180 for like 4 months, will this workout help?

Joe O
Posted on: Mon, 05/02/2011 - 10:46

It will depend on your metabolism and your nutrition. If your ectomorph you may need to eat way more then you are already. Btw if your ever interested I do Online training for bodybuilders, setting them up with a full nutrition, supplementation and weight training program that I tweak periodically to ensure your progress remains linear. Let me know if your interested!

Posted on: Mon, 05/02/2011 - 14:45

That does sound intriguing. If you could let me know further at I eat like a fiend and just don't see weight gain. A new nutrition regime would be awesome.

Posted on: Fri, 05/06/2011 - 06:55

Me too! I got I'll over Xmas and went down to 165, now I'm back at 180. Just can't seem to put any on without getting flab :(

Joe O
Posted on: Fri, 05/06/2011 - 14:39

Hey Dan, are you also interested in the online training? if so what is your email address? I will email you all the info

Posted on: Sun, 05/08/2011 - 11:33

hey Joe, i'll have a look.

Posted on: Fri, 04/29/2011 - 13:03

Hey Joe, I was just wondering how much rest should be taken in between different sets, and different exercises?

Joe O
Posted on: Mon, 05/02/2011 - 10:43

Hey Brian, on Intense weeks I rest 40-60 seconds and on Power weeks (on the power exercises) I rest 90-120 seconds

Posted on: Fri, 04/29/2011 - 01:35

1 set x fail x 10 drop x fail drop x fail.

what does that mean? ^

Joe O
Posted on: Mon, 05/02/2011 - 10:43

Hey Matt, it means I reach failure at 10 reps, then I reduce the weight immediately, reach failure again, then I immediately drop the weight again and reach failure one more time. AKA Triple Drop Set.

Posted on: Wed, 04/27/2011 - 15:12

Hey Joe, I've just finished the first week of this routine, and I have to say - it's going great!

You mentioned about changing things around to suit your needs and things. Would you be able to give us some tips on choosing the suitable excercises to replace these with? Perhaps theres some kind of formula almost - like something specific excercises have in common that make them suitable substitutes?

Thanks! :)

Joe O
Posted on: Thu, 04/28/2011 - 12:28

Hey Dan, typically on this structure of a routine, I only change exercises on intense weeks or the secondary exercises on power weeks. Just use your instincts and have fun with it!

Posted on: Fri, 04/22/2011 - 15:25

I like this routine a lot! It is my first week and im on the last power day. I am 165, 5'8, and looking to get 10 more pounds of pure muscle. Do you think this work out routine will work for me?
For instance the arm day, i added a few more exercises because i felt little fatigue(i wanted to keep going)maybe i could have gone up in weight?
One other question how many weeks of this routine until you start to see significant changes?

Posted on: Wed, 04/20/2011 - 09:32

Thanks for the great routine! I'm 31 and have worked out on and off in college but I've been at it hard for a year now. My left arm/shoulder/back always becomes more sore than the right side. My left shoulder muscles start to burn if I just hold something light for a short time yet i can still get a decent workout in. Any advice as to what I can do to prevent this? (i'm right handed but left arm is stronger)
Thank you so much!

Joe O
Posted on: Thu, 04/28/2011 - 12:27

Thanks Kevin, I would try using more hammer strength and dumbbells in your routine. I would also do exercises like one arm preacher curls or one arm cable curls, etc and ALWAYS start with the right arm. If you reach failure on the 10th rep on your right arm, STOP at 10 on the left to prevent that arm from getting ahead more.

Posted on: Mon, 04/18/2011 - 17:46

Hey Joe,
I've been working out pretty hard now for a little over a year or so now and I've seemed to have plateaued out on my weight. I put on about 20 pounds of muscle and it seems like I'm not gaining anymore. I've been switching up workouts and eating right do you have any recommendations and also how should I go about doing this workout. Just rotate every week or do one for a certain amount of weeks and then switch or what? Looks like a pretty intense and fun workout to do. If you could whenever get the chance just let me know what you think. I appreciate it.

Posted on: Thu, 04/14/2011 - 14:40

Hey Joe.
I see you have 7 days workout here with a lot of exercises...I was wondering, as i don't take protein shakes/candies, how much food per day should i take by food?As I heared if you do too many exercises for each type of muscle and you don't feed good enough your muscles go to pure definition, and i want mass.

Joe o
Posted on: Sun, 04/17/2011 - 11:24

Hey Alex I think your a little misguided. To get "definition" you need to drop body fat through nutrition and cardio vascular exercise. I feel a good rule of thumb for eating is 4 solid meals and two shakes per day.

Posted on: Thu, 04/14/2011 - 14:34

Hey Joe.
I see you have 7 days workout here with a lot of exercises...I was wondering, as i don't take protein shakes/candies, how much food per day should i take by food?As I heared if you do too many exercises for each type of muscle and you don't feed good enough your muscles go to pure definition, and i want mass.

dustin mccarty
Posted on: Tue, 04/12/2011 - 13:45

could u recommend a soldier a great bulking and strength workout i have been working my 5 day routine with little results i cannot find a good workout without seeing conflicting info and seeing good results coming. I am asking you because u seem to have found the way . I currently do a five day routine that is 1-arms, 2-chest,3-shoulder, 4-back, 5-legs, we are currently switching to a new pt test this coming yr in the army and it is going to icorporate combat fitness which is shown to just be brute strength in carrying other and gear around. i am currently 6'2 and 180 lbs
i work out and see no results and have been on this routin four 5 months and see nothing in result wise or bulk in mass wise or muscle.
can you please help. i currently have a marcy cage with fly station, a single full curl bar and the two individual curls for independant curls.

i need some help and have had personal trainers in the past but i think they are just after my money. I eat about 200 grams of protein a day and about 4000 calories with less that 40 grams of fat intake ..

i am just a reserve soldier that goes to work and college also and the home is my only place to workout with my schedule and have only the basics

can u help recommend a place to see a good workout chart or something in this nature that i can follow and use

Joe O
Posted on: Wed, 04/13/2011 - 13:21

Hey Dustin, if your having trouble gaining I would bring that protein to about 235 grams your carbs 450-500 grams and fat 60-70 a day! use a multi vitamin, fish oil, creatine monohydrate, xtend and whey protein.

I would use my non linear periodization and you can keep the same split your on now, but if all you have is for free weights on power weeks do this

1-chest-incline or flat dumbbell presses 5 x 5 then do incline flyes 3 sets x 8 push ups 2 sets x fail

2-shoulders-standing push press 5 x 5 side laterals 3 x 8 bent over laterasl 3 x 8

3-back deads 7 x 1 bent over row 3 x 10 dumbbell pullovers 3 x 10

4-arms barbell curl 5 x 5 incline curls 3 x 10 hammer curls 2 x 10 close grip dumbl press 5 x 5 dumbbell skull crushers 3 x 10 behind the back dips 2 x fail

5-kegs squats 5 x 5 romanian deads 5 x 5 dumbbell lunges 4 x 20 one leg dumbb calf raise 4 x 12

on intense weeks you have to be creative and use lighter weights, do more sets and mix it up. Try and blast each muscle very hard in 60-90 minutes on intense weeks. I hope this helps!!

dustin mccarty
Posted on: Tue, 04/12/2011 - 13:36

dear joe,
you seem very rounded in the strength and body building industry and seem to know your stuff. I am currently experiencing many problems building muscle in bulk. I try so hard but with college work and then the army i cannot make it to a gym. I do a 5 day workout day 1-arms day2-chest day3-shoulder day4-back and day5-legs. Though i do this i gain strength but am unnoitcable in size as i gain none. we are currently switching to a new pt test and will be implemented next yr. Thsi test conist of upper body and lower body strength in which i currently am working out to fit for this.
i am trying to find a workout that has a great bulking results for bulk and strength . Can u recommend anything or a place that i can refer to to find a good work out routine with the basic lifting material. I currently have a marcy cage that has a squat rack and fly station i have an independant curl bard and the smaller single curl bars (two) to add olympic weights to . Can u please help a struggling soldier develop a good bulking/strength routine.

i am currently 6'2 and 180 lbs

any help would be greatly appreciated here so much!!!!

trevor Pease
Posted on: Sat, 04/09/2011 - 23:28

Few questions for ya. I've been weight training for about 1 1/2 years now. I started at 152 lbs and and am now just under 200, and I'm 6'6''. I'd like to get to 220lbs but have his another plateau. Apart from eating healthy and hitting my 3400 calorie/day diet, is there anything I can do in the gym to help out? I've been hearing many things from different people. For instance, do less reps with larger weights, opposed to doing lots of reps with a smaller weight. I'm also wondering, because - for instance - when I work out my arms I'm also working out my arms, should I not work arms that day as well? Most upper body I find that not only the primary muscle, but many others are being worked as well. So - what upper body muscles should be worked out in a day? And how many days should I allow before working out another upper body section, such as back/arms/chest?

Thanks! I appreciate any help!

Joe o
Posted on: Mon, 04/11/2011 - 11:41

Hey Trevor, I think the program I have outline here would be good for you. You would have to alter some aspects of it to focus on your weak points, but alternating two styles of training like this, gives you an awesome blend of hypertrophy and strength. You need to experiment with how you stray tyre your arm workouts. I enjoy doing arms by themselves on their own day personally.