King Joes Barbell Club
622 E.Drinker St. Dunmore PA 18512
BIG JIM WILLIAMS
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Routine ----------- Monday Squat free choice of sets/reps Bench Press 6 sets of 5 reps with 405 lbs. 1 set of 10 reps with 350 lbs. Incline Barbell Press 3 sets of 4 reps with 405 lbs. 1 burnout set with 225 lbs. Lat Machine Pulldowns 8 sets: 20 reps (125 lbs.)-6 reps (315 lbs.) 1 burnout set with 125 lbs. Upright Rows Dumbb4 sets of 10 reps with 100-225 lbs. Dumbbell Shoulder Press 10 sets of 10 reps Dumbbell Curls 10 sets of 10 reps with 100 lbs. Lying Tricep Extensions 7 sets: 15 reps (135 lbs.)-6 reps (315 lbs.) 1 burnout set with 135 lbs. Forearm Curls to failure Tuesday Bench Press same as Monday Press Behind the Neck 5 sets of 10 reps with 225 lbs. Front ell Bench Press 10 sets 10 reps with 120 lbs. Decline Dumbbell Press 10 sets 10 reps with 130 lbs. Pullover Press 8 sets: 10 reps (135 lbs.)-5 reps (425 lbs.) Bent-Over Dumbbell Raises 10 sets 10 reps with 45 lbs. Lying Tricep Extensions 10 sets 10 reps with 225 lbs. Preacher Curls 10 sets 10 reps with 100 lbs. Forearm Curls to failure Wednesday Squat free choice of sets/reps Bench Press 2 sets of 1 rep with 525-550 lbs. 1 set of 10 reps with 315 lbs. Lat Machine Pulldowns to the Neck 10 sets 10 reps with 275 lbs. Lat Machine Pulldowns to the Chest 10 sets 10 reps with 275 lbs. Upright Rows 5 sets of 10 reps with 100-250 lbs. Deadlift free choice of sets/reps Incline Dumbbell Press 10 sets 10 reps with 135 lbs. Squat free choice of sets/reps Jim Williams Front Plate Lift 10 sets of 10 reps with 100 lbs. Dumbbell Curls 10 sets of 10 reps with 75-100 lbs. Lying Tricep Extensions 6 sets: 15 reps (135 lbs.)-3 reps (325 lbs.) 1 burnout set with 200 lbs. Tricep Pushdowns use entire stack free choice of sets/reps Thursday Bench Press 3 sets of 2 reps with 550 lbs. 1 set of 10 reps with 315 lbs. Lat Machine Pulldowns 10 sets of 10 reps with 275 lbs. Dumbbell Shoulder Press 8 sets of 10 reps with 135 lbs. Lying Shrugs 10 sets of 10 reps with 150 lbs. Standing Barbell Curls 6 sets: 10 reps(135 lbs.)-3 reps (275 lbs.) Lying Triceps Extensions 6 sets of 15 reps (135 lbs.)-3 reps (275 lbs.) Tricep Pushdowns use entire stack: free choice of sets/reps Saturday Squat free choice of sets/reps Bench Press 1 set of 1 rep with 600 lbs. 1 set of 10 reps with 405 lbs. Deadlift free choice of sets/reps Lying Shrugs 10 sets of 10 reps with 150 lbs. Dumbbell Shoulder Training free choice of sets/reps Lying Tricep Extensions 6 sets: 15 reps (135 lbs.)-3 reps (325 lbs.) 1 burnout set with 200 lbs. Tricep Pushdowns use entire stack: free choice of sets/reps Standing Barbell Curls 6 sets: 10 reps(135 lbs.)-3 reps (275 lbs.) -------------------------------------------------------------------------- Routine taken from this book: http://store.yahoo.com/homegym/benchpress1.html | ||||
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