Chest day gains

Warm up: One arm bentover DB row: 4 x 25, 10 lbs DB lateral raises: 4 x 25, 10 lbs Triceps extension machine: 4 x 25, 30 lbs Workout: Barbell bench press: 4 x 6-8 (70%) 85 lbs Barbell bench press: 4 x 6-8 (75%) 95 lbs Barbell bench press (wide grip): 4 x 8-10, […]

Bench Speed Day

Warm up:   DB chest press: 4 x 25, 30 lbs Cable Triceps pushdown: 4 x 25, 30 lbs Cable face pulls: 4 x 25, 30 lbs Workout: Barbell bench press: 8 x 5-6, 75 lbs Barbell bench press (wide grip): 5 x 8-10, 80 lbs Barbell bench press (close grip): 5 x 8-10, 75 […]

1RM squat test

Warm up:   DB romanian deadlift: 4 x 25, 20 lbs resistance band butt lifts: 4 x 25, red band hip abduction 4 x 25, 40 lbs Workout: Barbell back squat: 225 lbs = 1RM PR Superset: Linear leg press: 6 x 12-15, 298 lbs Kettlebell goblet squats: 6 x 12-15, 10 kg Superset: Medicine […]

Bench day (heavy)

Warm Up: Rear delt machine: 4 x 25, 10 lbs bicep machine: 4 x 25, 20 lbs DB triceps kickback: 4 x 25. 5 lbs Workout: Barbell bench press: 5 x 2-3 (80% 1RM) 95 lbs wide grip barbell bench press: 5 x 8-10, 70 lbs close grip barbell bench press: 5 x 8-10, 70 […]