Because you let benching suck at you… lol
5x3 flat
2x3 decline
4x10 hammer strength bench
5x10 shoulder press
3x10 pushdowns
3x10 extensions
2per week. on 53 do 3 reps with your 5 rep max for 5 sets. if you get all 5*3, next workout add 5 kg .Blast your back, with pullups rows and deadlifts one day after.this routine got me to from 300 to 315 in 3 weeks. Eat 1 g of protein per pound of bodyweight,plenty of carbs and get 8hours of sleeps per night. thats all you need.try it out and see.
Is this an advert for FLEX magazine? lol
[quote]steel_12 wrote:
5x3 flat
2x3 decline
4x10 hammer strength bench
5x10 shoulder press
3x10 pushdowns
3x10 extensions
2per week. on 53 do 3 reps with your 5 rep max for 5 sets. if you get all 5*3, next workout add 5 kg .Blast your back, with pullups rows and deadlifts one day after.this routine got me to from 300 to 315 in 3 weeks. Eat 1 g of protein per pound of bodyweight,plenty of carbs and get 8hours of sleeps per night. thats all you need.try it out and see.[/quote]
Why do people continue to think they are PT’s and post generic routines like this?
Finally! 225 for 1. 60lbs in 7 months isn’t awful progress.