[quote]walleye49 wrote:
OK to fill out some more detail on the 8-15 plan.
Warm up 10 reps of alternating bench press. You lay flat on you bench and do the first rep with the bar finishing over the top of your head, so that if you drop the bar it wouldn’t hit your body at all. The next rep is with the bar finished over your belly button. The next rep is a regular bench press. Repeat all three until you get to 10 reps each. Use light weight about 95 lbs or so.
Next dumbbell press for 8 reps elbows in using 125 lb
Next dumbbell press for 15 reps elbows out for 100 lb dumbbells.
OK now I’m using 125 for 11 reps and 90 for 20 reps
Pullovers for 8 reps using 95lb dumbbell. It feels like it’s going to rip you apart.
Now I’m using 110 lbs for 9 reps. These are my least favorite exercise.
Shoulders do 75 lbs elbows in 8 reps, then 45 lbs elbows out for 15 reps.
Shoulders I’m doing 75 for 10 reps and 50 for 20 reps.
Shoulders on alternating workouts lateral raises for 10 reps then front raises for 20 reps. Alternate back to presses then alternate to 10 reps of front raises and 20 reps of lateral raises.
Then we do sets of 10 with Thor’s Hammer. I’m up to 10 pounds on the end of that stick. It’s a bitch!
Lats dumbbell rows 8 reps then 15 reps.
These I’m doing 130 and 100 for 10 and 20 reps.
Wide grip pull downs 190 lbs for 10 reps one set.
Triceps 115lb throws or skull crushers with your arms at a 45. Then do 95lbs for 15 reps.
Now I’m doing 115 for 10 and 85 for 20.
French press 8 reps and then 15 reps.
French press 190 for 10 reps.
Push downs 140 lbs for 10 reps
Then 2 sets of curls for 8 and 15 reps. 50lbs then 25 lb dumbbells.
Now doing 115 lbs for 10 reps on EZ curl bar and 95 lbs for 20 reps.
Let me know how you like it.
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I’m gaining really good strength here. I can’t wait to try and max out my personal best of 225 for reps.
later everyone.
walleye