This routine is very good to gain some mass on arms. It's made for people with more experience, because it's really intensive sometimes, with a lower number of reps per set. It's intensive, but one session won't take too long. In the beginning of a training there are some heavy excercises, then isolation excercises and in the end sometimes stretching excercises. Tips: You should change the order of the excercises sometimes. Especially at the arm day. Prefer the excercises for your weaker muscle groups. E.g. if you shoulders are weak, then prefer your shoulder excercises and do one or two of them before you do your chest excercises. But this variation will help you to make new attractions. You can variate the pause times and the set and the rep times too, don't train how you plan says, train how your body feels. Sometimes you will have better training days and sometimes they will be bad. But you should go to your limit every training! Duration: You shouldn't use this routine much longer then 8 weeks, because it's very intensive for your arms. After 6-8 weeks you can usw this routine again. ABS training: It's free how and when you train your ABS. Because I don't want to get ABS in my routine. I train my ABS differently around 2 days each week. Important: If you decide yourself for these routine, then you have to realize, that you will only make good gains with a good nutrition. You don't have to use protein shakes etc., but you have to look, that your calories are fine and that you are over your daily calories. I eat 500-1000 kcal more per day, then I need. Notes from me: My target is to get stronger. Furthermore I want to gain more mass. I like to train with free weights, it works fine for me and I don't have that much machines in my weight room. In addition it does make more sense to me to work with free weights. Modifications for me: I just added a lower leg excercise on my Chestday, because it's a weakness of mine. So you can delete that excercise if you want to. If you are able to use SZ Curls for you arm training, then use them. (I can't use them, because my forearms hurts then. Maybe because my left arm was broken, when I was a child)