Monday bench= 80% x5,85%x4,90%x3,95%x2,100%x1... Assistance=tate presses,jm presses,dumbell tri extension all for 3x10 :Tuesday Squat 80% x5,85%x4,90%x3,95%x2,100%x1 ,leg presses 3x10 ,speed pulls 8x3,3x20 abs :Wednesday Miltary presses 5x5 80% ,bentover rows 3x10,dumbel presses 3x10,lat pulldows 3x10& machine military press 2x10 1 set untill failure :Thrusday speed bench 8x3 65% ,tri pushdowns,cable tri extension ,2x10 tate presses&dumbel tri extension :FridaySpeed box squats 8x3 65% ,Max Effort on pulls starting at 75% and do triples untill failure,leg presses 4x10 ,& 3x20 abs Sat biceps 4-5 different bicep workouts 5x10.
1. my pc crashed soim on ps3 typeing 2. i alternate Me every month.
ive been doing 2 week ME cycles. like...
week 1 - ME - BP either PR in 3RM or 1RM
than second go around Ill PR in 3RM or 1RM.
Serious Nutrition Solutions
I love both of those routines.