enohv23 
"my short term goal is to get as big as i can month by month."
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I start with chest any day of the week with incline bench always for at least 3 weeks to build the upper strength and mass then flat bench then decline for my barbell bench presses
I will do 6 sets on each starting with a weight i can lift 8 times max then ending with a weight I know i can only press 3 times without a spot. I will do this for all three so it leaves me just at failure then i go to flat dumbbell bench press for 4 sets till failure with heavy weight i pick a weight that i can press for about 6 but im really pushing it then i drop down to complete exhaustive failure weight so I:E
i will grab 110lb dumbbells for 6 then 120 for 6 then 125 or 130 for 3 or 4 then 110 till failure. example for my bench press goes as follows i will put 225 for two warm up reps for ten then do two working sets but don't count them then jump to 275 for a working set of 6 to 8 twice then add 10 lbs press for 4-6 then at 20 for another press, for flat and decline its the same but always more weight. after this i will exhaust chest fully by burnout flys and cable cross overs and im out of the gym in 45 to 1 hour for chest for good warm up before any exercise i always do weighted dips and pull ups always 3 sets of 10. for each, for chest day i will rest 1 minute in between sets depending on how i feel i will do this workout on my chest for 3 weeks then switch.
Back-- for my back i will start with weighted pull ups for about 6 sets wide grip then jump to t-bar rows heavy for 8 sets strip setting the last pull, then bent over barbell rows for 8 sets 70% max weight then move to machine iso lat low row very heavy for 6 sets move from there to bent dumbbell rows for 6 sets 80% max then lat pull downs till failure. i will rest when needed.
more later.. |
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