I'm working on my strength gains trying to get my 1 rep bench over 300 pounds and build some mass as well. My goal weight is 190 by October. Currently I'm at 177lbs. Here is what I'm doing now:
Monday: Chest
Flat Bench (switch DB to BB every 2 weeks) 4,4,6,6,8
Incline Dumbells: 4,4,6,6,8
Sitting Press Machine: 4,4,6,6,8
Incline Flyes 6,6,8,8,10
Cable Crossovers: 6,8,8,10
Tuesday: Bi's and Tri's
Bar Curls: 4,6,6,8
Sitting Curls: 4,6,6,8,8
Preacher Curls 4,6,6,8
Cable Curls 6,6,8,8
Pull Downs 6,6,8,8
Closed Grip Bench 6,6,8,8
One armed Push downs (very slow) 6,6,8,8
Wednesday: Off
Thursday: Shoulders
Upright rows 4,4,6,6,8
Front Military Presses 4,6,6,8
Shoulder Press Machine 4,4,6,6,8
Lateral Raises (past 90 degrees) 4,6,6,8
Side Raises 4,6,6,8
Friday: Back
Lat Pull downs 4,4,6,6,8
Close pulldowns 4,4,6,6,8
DB Rows 4,4,6,6,8
Single arm Cable pulldowns 4,4,6,6,8
Cable rows 4 sets till failure with decs. weight
Saturday: Legs
Squats 4,4,6,6,8 w/two warmups
Seated Calf raises warmup w/4 sets till failure pyramid down
Standing Calf Raises 4 sets till failure pyramid down
Lunges 8,8,10,10
By this time im extremely tired haha
I have got some good strengthj gains in the thyree weeks Ive been on this program just wondering what you guys think. I gained 30lbs in a year and a half from doin 5x5 (used to weigh 149lbs) so I think I wanna go back to low rep stuff. I'm doin a 4 week cycle of trenadrol and should I stick with this or up the reps?
Go big or go home? Is this true?
Monday: Chest
Flat Bench (switch DB to BB every 2 weeks) 4,4,6,6,8
Incline Dumbells: 4,4,6,6,8
Sitting Press Machine: 4,4,6,6,8
Incline Flyes 6,6,8,8,10
Cable Crossovers: 6,8,8,10
Tuesday: Bi's and Tri's
Bar Curls: 4,6,6,8
Sitting Curls: 4,6,6,8,8
Preacher Curls 4,6,6,8
Cable Curls 6,6,8,8
Pull Downs 6,6,8,8
Closed Grip Bench 6,6,8,8
One armed Push downs (very slow) 6,6,8,8
Wednesday: Off
Thursday: Shoulders
Upright rows 4,4,6,6,8
Front Military Presses 4,6,6,8
Shoulder Press Machine 4,4,6,6,8
Lateral Raises (past 90 degrees) 4,6,6,8
Side Raises 4,6,6,8
Friday: Back
Lat Pull downs 4,4,6,6,8
Close pulldowns 4,4,6,6,8
DB Rows 4,4,6,6,8
Single arm Cable pulldowns 4,4,6,6,8
Cable rows 4 sets till failure with decs. weight
Saturday: Legs
Squats 4,4,6,6,8 w/two warmups
Seated Calf raises warmup w/4 sets till failure pyramid down
Standing Calf Raises 4 sets till failure pyramid down
Lunges 8,8,10,10
By this time im extremely tired haha
I have got some good strengthj gains in the thyree weeks Ive been on this program just wondering what you guys think. I gained 30lbs in a year and a half from doin 5x5 (used to weigh 149lbs) so I think I wanna go back to low rep stuff. I'm doin a 4 week cycle of trenadrol and should I stick with this or up the reps?
Go big or go home? Is this true?