|
So I'm laying it out for you. Here is my journey.
Currently entering week 4 of Dave Tate's 6 Week Bench Press Cure. Here it is:
http://www.tmuscle.com/...ench_press_cure
Sunday: Bench press (Max effort Day), 30 min basketball game, 15 min jog outside
Bench Press: 30% 1RM 8 reps
60% 1RM 5 reps
70% 1RM 3 reps
80% 1RM 1 rep
90% 1RM 1 rep
100%1RM 1 rep
Monday: 15 min jog outside
Tuesday: Back and Abs, Rowing Machine 3Km, 15 min jog outside
Deadlift: 30% 1RM 8 reps
60% 1RM 5 reps
70% 1RM 3 reps
80% 1RM 1 rep
90% 1RM 1 rep
100%1RM 1 rep
High cable row: 4 sets @ 16 reps, no rest, drop weight, 12 reps
One arm Dumbbell rows: 4 sets 8-12 reps
Chest supported row: 4 sets 8-12 reps
Abs: Bungee Twists, Knee Raises, Front plank, Side plank, Crunches
*assorted reps and sets for 20 min.
Wednesday: Bench Press (Dynamic Movement Day),20 min swim, 15 min jog outside
Bench Press: 30% 1RM 8 reps
60% 1RM 5 reps
70% 1RM 3 reps
80% 1RM 1 rep
90% 1RM 1 rep
100%1RM 1 rep
Thursday: Off
15 min jog outside
Friday: Shoulder, Triceps, Biceps, 15 min jog outside
SHOULDERS:
Barbell shoulder press 4 sets 8-12 reps
Arnold Press 4 sets 8-12 reps
Shoulder Shrugs 4 sets 10-15 reps (2 sets with dumbbells, 2 with barbells)
Chainsaw Shoulder flyes 4 sets 8-12 reps
Assorted front, rear, and side delt raises using DBs, cables, and bands
TRICEPS:
Tricep dips (with bands) 4 sets 8-12 reps
Tricep bench press 4 sets 10,8,6,4 reps
Skull crushers 4 sets 8-12 reps
DB tricep extension 4 sets 8-12 reps
BICEP:
Preacher bench bicep curls (EZ bar) 4 sets @ 8 reps bottom half, 8 reps full ROM
DB preacher bench hammer twist curls 4 sets 8-12 reps
Flat bench DB curl 4 sets 8-12 reps
21's 2-3 sets
Saturday: Legs, 15 min jog outside
Squats: 30% 1RM 8 reps
60% 1RM 5 reps
70% 1RM 3 reps
80% 1RM 1 rep
90% 1RM 1 rep
100%1RM 1 rep
Sprints 50m 10 sets
2 minute leg press 4 sets (approx 50-60 reps)
Lunges 4 sets 8-12 reps
Hamstring curl 10 sets, 3 reps
|
Article Discussions
