bench 5 sets of 15
reps dumbell press 4 sets of 20 reps bench 4 sets of 12 add weight as you progress...
Not exact matches
Bench
press warm up to 225 for 6
reps Military
press warm up to 135 for 6
reps 3 sets 10 chins diffrent hand pos Hacksquats on smith warm up to 225 for 10
reps two sets Lunges 2 sets 35 #
dumbells failure Calve raises 3 sets 3 - 4 plates on maxhine Abs 50
reps on machine Another 3 sets 10 chins Done 2 - 3 times a week Im there and i stay there with this routine
Incline barbell
press — 4 sets / 8 -10
reps Cable crossover or
dumbell crossover — 4 sets / 10 -12
reps Weighted chin ups — 4 sets / 8 -10
reps Seated cable row — 4 sets / 10 -12
reps Friday (Shoulders and arms, hypertrophy)
Monday - Chest, Biceps, Triceps flat bench - 2 sets 8
reps barbell curl - 2 sets 10
reps incline bench
press - 2 sets 8
reps Tricep
dumbell extension - 2 sets 10
reps incline dumbbell curl - 2 sets 10
reps triceps cable
press down - 2 sets 10
reps Core workout - Sit - ups, leg lifts etc..
Warm up: Behind - the - Neck
Press: 2 sets x 12 - 20
reps Behind - the - Neck
Press: 4 sets x 6 - 10
reps Military
Press: 3 sets x 6 - 10
reps Lateral Raises: 3 sets x 6 - 10
reps EZ - Bar Upright Rows: 3 sets x 6 - 10
reps Dumbell Shrugs: 4 sets x 6 - 10
reps You should use a weight for each exercise that allows you to use proper form and fail in the specified
rep range.