[quote]ridge11 wrote:
[quote]thetrebel wrote:
Monday
work up to a heavy single or triple (depends on how you feel) on a bench variation.
machine flys 4 sets of 20
incline dumbbell presses 3 sets of 8-12 up the weight when the feel easy
machine press 3 sets of 8
tuesday
conventional dead
pull for reps and speed(auto regulate)
chins (volume)
lat pulldown, go heavy 3 sets of 8-12
t bar rows 3 sets of 8
krock rows
thurs day
floor presses
go light and with a pause on all reps nothing under 5
hammer curls supersett/ tri extesions 3 sets of 20
bb curls/band push downs 3 sets of 20
precher curl/dips (or something else)
3 sets of 8
friday day
Heavy sumo pulls (or other variton)
work up to a heavy single
leg presses
3 sets of 8-12 reps
drop set, go down the stack
leg extesion 3 sets of 20
leg curls
3 sets of 20, drop set
ab/low back work
go 6 weeks, then deload on the 7th just go low weight, high reps on the main lift, 1 or 2 accessory, or drop the main lift entirely and do assistance work. No go fourth and conquer![/quote]
Looks alot like what I had planned, but lower reps and sets with assistance work. What was your reasoning for such high reps?[/quote]
Lets you give your joints a break,builds conditioning ,builds muscle, mental toughens, teaches you to grind trough shit