he had squats and deadlifts on same day, multiple days of triceps but minimal compound exercises which are mass builders, and so on.
Inchamery, I used that routine a year ago so i could get caught up for powerlifting, then i did a pure westside routine which is similar but very powerlifting specific. now im just doing a bodybuilding thing so I can look good
Defranco knows what hes talking about, its very effective and proven.
When defranco refers to max effort, he means you do a few warmup sets and then you do your main, so assuming you bench 180, you would do:
45x10, 115x5 and then your set of 165x5
Then you do the assistance exercises to add volume.
Take execrises that you like from his list, here would be a sample setup:
Day1:
Max effort Bench
Dumbbell press with palms facing
Cable row
cable Rope facepull
abs
day 2:
ass to grass squat - warmup, then max set (you would switch this to deadlifts every couple weeks as needed)
lunges
leg curl
grip stuff
Day 3:
bench rep 135 as many times as possible
skullcrushers
pullups
shoulder press
barbell curls
abs
so for all the exercises that arent max sets, basically everything that follows the first exercise, you would do high reps on. rotate stuff around to get variety every few weeks.
happy building!
