11-04-2013, 09:32 PM
Bit of friendly advice about what's worked for me and my brother;
Chest, flat bench 3 sets 8 reps max weight. Incline dumbells 2 sets max weight and drop set 8-8-fail.
Back, warmup weighted bar deadlifts. 4 sets 4 reps building up from floor to max weight. Bent over dumbell rows 1 set drop from max weight 10 reps starting with left hand, drop weight 10 reps and repeat for another 2 sets of 10 then minute rest then right hand.
Legs, 10-15 mins on cross trainer, squats with Olympic bar, 3 sets max weight 6 reps, leg extensions 4 sets 12 reps moderate weight. Then hamstrings supersetted with leg press 5 sets 10 reps each moderate to light weight.
Three compound body parts for ya. I could talk all day about training. But whether u want big gains or to just put a little muscle on this should hopefully work for ya. Iv got my bench from 100 to 125 strict form in space of a month.
Hope it helps.
Chest, flat bench 3 sets 8 reps max weight. Incline dumbells 2 sets max weight and drop set 8-8-fail.
Back, warmup weighted bar deadlifts. 4 sets 4 reps building up from floor to max weight. Bent over dumbell rows 1 set drop from max weight 10 reps starting with left hand, drop weight 10 reps and repeat for another 2 sets of 10 then minute rest then right hand.
Legs, 10-15 mins on cross trainer, squats with Olympic bar, 3 sets max weight 6 reps, leg extensions 4 sets 12 reps moderate weight. Then hamstrings supersetted with leg press 5 sets 10 reps each moderate to light weight.
Three compound body parts for ya. I could talk all day about training. But whether u want big gains or to just put a little muscle on this should hopefully work for ya. Iv got my bench from 100 to 125 strict form in space of a month.
Hope it helps.