What do you think would be the most suitable weekly program?

[santosxa]

I've been going to the gym for 7 months, but my shoulders and arms are lacking. In terms of hypertrophy, what do you think is the best program I can follow?

 

[truexeno]

I've been going to the gym for 7 months, but my shoulders and arms are lacking. In terms of hypertrophy, what do you think is the best program I can follow?

upper lower

 

[santosxa]

upper lower

Can you give an example program?

 

[truexeno]

I only have the day 1 for the second day of training you will have to make it yourself

 

[santosxa]

I only have the day 1 for the second day of training you will have to make it yourself
View attachment 3941746

Lower?

 

[santosxa]

I only have the day 1 for the second day of training you will have to make it yourself
View attachment 3941746

Yeaaa ok ok thanks bro

 

[santosxa]

I only have the day 1 for the second day of training you will have to make it yourself
View attachment 3941746

Does it make sense to split it into A and B days? For example, A day being shoulder-focused and B day focusing on biceps and triceps?

 

[-=t3rm1n4t0r_2005=-]

full body 3x a week of FBEOD. Do shoulders and arms first in the workout. 2-3 sets for each muscle group.
Shoulders: 3x4-8 shoulder press machine (frontal plane) OR 3x6-10 lateral raise
Biceps: 2x4-8 machine preacher curl or any curl variation for 2 sets
Triceps: 2x4-8 tricep extension with elbow fixed by your sides.

If you are doing compounds for both chest and shoulders then do only 1 set of tricep, if you are doing compounds for only one of them then do 2 sets of tricep, if you are doing isolations for both then do 3 sets of tricep.
Same for the back compounds/isolations and bicep. If you are doing both rows and lat pulldowns then do 1 set of bicep, if only one of them then 2 sets, if you are doing isolations for the back then do 3 sets of bicep.