| Mondaylight flat bench presses 4 x 5use a poundage you could probably do 9 reps with - but do only 5!.partial movement:bench presses 3 x 6use a power rack. To determine how many inches you should lower the bar, lie on the bench with your arms completely extended and measure from the highest point of your chest to the wrist. Every 2 weeks or so lower the starting point for the partial bench press by one-sixth of your total arm length. If your arms are 24 inches long, divide that figure by six, which equals four inches. For the example, during the first two weeks lower the bar four inches from lockout, and the next two weeks lower it another four inches, for a total of eight..lying triceps extensions 4 x 6using an EZ-curl bar, lower it to your nose and extend. You might want to use elbow ace supports for this exercise, maybe even two on each elbow, because there's a lot of stress on the elbow joint..partial lying triceps extensions 3 x 6Again working within the confines of the power rack, adjust the flanged steel rods safety catches so you only have two or three inches to extend, or press, the bar to lockout. You can add variety to the movement by turning your palms either up or down and by alternating your grip width on each set so you work all three aspects of the triceps..behind-the-neck barbell presses 4 x 6work up to two good sets with a heavy weight..barbell curls 3 x 6use an EZ-curl bar and maximum weight. |
Tuesdaylat pulldowns 4 x 10this is a great movement for developing a thick back and a strong base for benching big. Alternate formats, performing one rep in front of your neck and one rep behind, etc.. |
WednesdayComplete rest and recuperation!. |
Thursdayheavy flat bench presses weeks 1-3: 4 x 5weeks 4-5: 4 x 5weeks 6-8: 3 x 3week 9: 2 x 3week 10: go for a max attemptheavy flat bench supports 4 x 20 seconds*Maximum poundages!Begin with 20 to 40 % more than your best maximum single effort in the bench press. The idea is to support the massive poundage at arms length with a very slight - at most - elbow bend for 5 to 20 seconds. When you can hold the weight for four sets of 20 seconds, it's time to add more weight..lying triceps extensions 4 x 6.behind-the-neck barbell press 3 x 7This is a light shoulder day. Use a weight that you can get 11 reps with but only do 7.partial behind-the-neck barbell press 3 x 6This is a fine tendon and ligament movement for the triceps and the shoulder girdle. Use a weight that's 10 to 20 lbs under you best full range single on this movement. Adjust the height of the bar within the power rack so that it clears the top of your head. I do all my overhead presses while standing.On the 1st set use your normal grip width, press the weight out to arm's length, then lower and repeat for the required reps. On the 2nd set use a grip that is 2 inches wider than what you used on the previous set, and on the final set use one that's 2 inches narrower than what you used on the 1st set. If you find it difficult to get the required reps with the suggested hand spacing, take some weight off the bar rather the changing the grip. .barbell curls 3 x 6Use 20 lbs less weight that you used on Monday..partial power curls 2 x 6-10use a straight bar. Adjust the heights of the bar in the power rack to a fixed position just an inch or so above the horizontal position of your forearms. Do the partial power curls in this area. Vary the exercise by using different grip widths. Hold the partial contraction at the top of the movement for 2 seconds or more. Within a few workouts you should see at least a 5 to 10 lbs improvement on your full range curls!. |
FridayRepeat Tuesday workout. |
Saturdaysquats 3 x 6jump 40 lbs over the weight you'd use for 3x10 and go for 3x6. You might want to put on some knee wraps because the stress squats put on knee joints..quarter squats 3 x 6do these every other week, alternating with heavy squat supports! Use about 50 lbs more than you use on your regular squats to begin with and only go 1/4 of the way down. Don't lock your knees..heavy squat supports 4 x 10do these every other week, alternating with quarter squats. Keep your legs straight and locked..deadlifts 2 x 5 |
Sunday Complete rest and recuperation!. |
