I've posted a lot of my off season training routines lately - routines that have added quite a bit of mass for me over the past couple of months. On the offseason, I have a 6 on 1 off split, taking legs, chest, shoulders, arms, and back on separate days. For the 6th day, I usually do bodyparts that I feel are lagging and need to be brought up. Lately, that's been my delts and arms. I've really been trying to sculpt my shoulders to get that nice rounded 3-D look. My shoulders have always been a weakly developed part of my physique, so I've added them in on my 6th day. I've also been doing arms on the 6th day for a while now. I always have had decent front-to-back thickness, so much so that my arms look small when they're down at my sides. I need to fix that. I can fix that - I have the technology.....and the gym membership. The 6th day is supposed to be "shoulder / arms Light" all the pump but half the intensity - just enough to stimulate the muscle a bit more, hit fibers and heads I didn't during the respective part's days, and just coax some more growth. Yeah, I just can't lift weights half-way. The 6th Day: I usually start off with some "light" Standing Lateral DB Raises 3 x 20 Then I'll move into some Vertical Rows 3 x 12-15 Lately, I've been having some problems with one of my shoulders (something that just pops up regularly) and vertical rows just aren't possible. When that happens, it's time to level-up to Cleans and Presses 3 x 12-15 Delts are usually fried at this point, so it's on to destroy my arms. EZ-bar Curls 3 Sets of 21's Straight Bar Curls - with this, if I did regular grip on arm day, I'll do reverse grip on the 6th day 3 x 15-20 Supersetted w/ Rope Curls 3 x 15-20 Then, we fry the tri's with 1-armed Cable Tricep Pulls 3 x 15-20 Supersetted w/ the same thing, but reverse the grip 3 x 15-20 If I can still feel my arms, I superset a standard DB curl with a Tricep press for a few sets of 20 reps until either my arms explode, or a gym patron comes up to me and asks me to put the safety on those guns. And that's it! My 6th training day as it stands right now. Once I get my delts and arms up to where I want them, it'll morph into something a bit different, but I'm still growing and shaping up nicely, so if it's not broken, there's no need to fix it! Lift heavy and stay hungry!! Wayne is a former “IT” guy who decided to take his love for fitness and turn it into a new career. Now a personal trainer by trade, Wayne spends his spare time hitting the weights and learning all he can about bodybuilding and nutrition. He stays true to his IT roots by staying active on Twitter and several online games.