Bar-bell Flat Bench Press;
2 x 10 x 20Kg
1 x 10 x 60Kg
1 x 8 x 80Kg
5 x 3 x 95Kg
Dumb-bell Flat Bench Press, 3 x 10 x 35Kg
Incline Bench Fly's 3 x 10 x 20Kg
Decline Cable Fly's 3 x 10 x 35Kg
Bar-bell Curls 40Kg till Failure, Followed By A Negative Chin Held For 40 Seconds (or as long as can), Followed By Bar-bell Curls At 20Kg Till Failure. Repeat For Three Sets.
Please refer to previous posts if you want to follow this routine yourself. Each workout will progress in weight and intensity as the program proceeds. The workout schedule will aim to change intensity and volumes as it goes, this keeps your body guessing and hopefully maintains maximal gains. You will most likely need to adjust weights to suit your particular strength, so it would be best to keep a personal note of all your own workouts if you want the best results.
Please leave a comment if you have any questions on the exercises and how to perform them.
