Im 14 years old and almost 15 at 6'0. I've been lifting for about a year now and my flat bench max has been at 175 for months now. I work my chest every other day. Bench, 3 level incline bench, and machine flys. For bench i usually do reps of 5 5 5 3 3 at 140. Incline i do 10 rep max on all 3 levels. I can't seem to get past this plateou and im hoping for someone to give me a routine to break out of it. Ive also been using high quality N02 and amino acids before training and whey protein after. All my other muscle groups have been increasing except my curls. Also if anyone can tell me how many sets and reps i should do on a lap press to define my back. Thanks.
Plateou on Bench Press
- Thread starter THBench
- Start date
wat the hell... have u considered doing less weight and more reps?? Doign reps of 5 is like doing very little. I bench only about 120 lbs and i do 4 sets of it.
1st set: 13-15
2nd set: 12-14
3rd set: 10 max (increase weight to 130lb)
4th set: 10 max
that is probably a lot better than doing 140s and only doing it 5-3 times.
1st set: 13-15
2nd set: 12-14
3rd set: 10 max (increase weight to 130lb)
4th set: 10 max
that is probably a lot better than doing 140s and only doing it 5-3 times.
Azn_Drag0n said:
Because he's looking to up his absolute strength. More reps in the lower intensity level does not mean he's pushing up his 1RM.
Do you have a spotter? Also, where are you failing out-close to chest or lockout? Do you work your rear delts? Do you flair when you bench (elbows tucked or out)?
I think it's time to change things up too...working your chest every other day is technically "ok," but it's probably too much, that's 3 or 4 times a week.
How long has it been since you changed your whole routine? And how long has it been since you had time off from all forms of lifting?
Most people will plateau because they do the same thing all of the time and their body becomes use to it. In addition, a lot of peple go to failure or push themselves too much. Even though you are going for strength, I would change up what you do with the sets and reps and not do the exact same thing every time.
How long has it been since you changed your whole routine? And how long has it been since you had time off from all forms of lifting?
Most people will plateau because they do the same thing all of the time and their body becomes use to it. In addition, a lot of peple go to failure or push themselves too much. Even though you are going for strength, I would change up what you do with the sets and reps and not do the exact same thing every time.
azn_dragon said:
Low rep high weight will build strength azndragon.. what you are doing is stimulating your smaller muscle fibers. When you force your body to lift a weight it can only do a small number of reps for, it recruits your Type IIb fibers (THE BIG ONES) They are engaged at like 70% max capacity (I cant remember the exact% off hand)
I can tell you with almost 100% confidence why you are plateaued THBench. You have likely burned out. You are overtrained. Your chest does not get bigger/stronger while you lift, It gets bigger while you rest and feed. So hit your chest 1 or 2 (MAX) times per week.
You might also want to give yourself a 2 week break. Just stop lifting. eat healhty, but stay off of supps and the like. Or give yourself a few weeks of a different lifting scheme. high number of sets, high reps, low weight.
About working his Tris.. I suppose weak triceps could constitute a weaker bench, but tris are only synergists in the exercise. They should not be coming close to failing. Your chest should.
You might be doing the right thing, but perhaps it is TOO MUCH of a good thing. Quit working out so much and give your body time to rest. It will not get much stronger if you keep trashing it before it has healed.
Try a scheme like:
Tempo:3/0/1 (3 seconds lowering the bar, 1 second firing it up, NO REST inbetween)
2 warmup sets (10 reps)
set 1: 8-6 reps
set 2: 6-4 reps
set 3: 4-2 reps
set 4: 2-1 reps
burnout set (go back to weight you did in set one and pump out as many as you can WITH NO REST)
Superset Something like flys.
All of these should be done to failure (use a spotter and fail within the rep ranges)
I do that once per week during my regular training. Kicks ass. Of course the best routine is the one that you are not on, but this is a fantastic one that my routine is based on (i vary it)
niceone said:
I'll agree except with these two points.
A weak lockout on the bench usually indicates a weakness in the triceps. This is why I asked where he was failing out, that way we can look for which muscle group-triceps, anterior delts, pecs or it could even be a weak back and/or weak rear delts.
No reason to employ failure with every set or even any sets. Some failure (last rep on the last set) can be employed but the biggest determiner on strenth increases is whether or not he works in the 85-100% of 1RM. Using failure to often increases recovery time and this isn't always a good thing.
Now...in saying all that, doing two bench workouts a week revolving around the max effort, rep effort, and dynamic effort would be a good thing. If the bench number is important...time to bench like a powerlifter.
This is the new workout i put together...
Day 1 (Chest and Shoulders)
Bench - 4 x 6
Incline 3 Levels - 3 x 10
Butterfly - 5 x 5,5,5,3,3
Side Raises - 3 x 10
Abs - 15 x 25 crunches
Day 2 (Legs)
Box Squat - 4 x 8
Deadlift - 4 x 8
Calve Raises - 3 x 10
Leg Extensions - 3 x 10
Leg Raises - 4 x 20
Day 3 (Arms)
Abs - 15 x 25 crunches
Barbell Curls - Phase chart
Headbangers - 4 x 8
Reverse Curls - 3 x 10
Lap Press - 2 x 50
Side Raises - 3 x 8
Day 4 (Back and Traps)
Lap Press - 4 x 6
Low rows - 4 x 8
Shrugs - 3 x 10 Countdown Method (10 987654321 9 87654321 8 7654321 etc.)
Side Bends - 4 x 15 R/L
with no rest days and i get cardio exercises at soccer.
i seem to give out when my arms make a 90 degree angle. I reconfigured my workout and threw in headbangers for tris on a different day to help because i didn't do any tri exercises. For my bench i might try what niceone said, to switch things up because he does seem to know many things about my training, before really talking to me. ill keep up to date on this forum for any more suggestions.
Day 1 (Chest and Shoulders)
Bench - 4 x 6
Incline 3 Levels - 3 x 10
Butterfly - 5 x 5,5,5,3,3
Side Raises - 3 x 10
Abs - 15 x 25 crunches
Day 2 (Legs)
Box Squat - 4 x 8
Deadlift - 4 x 8
Calve Raises - 3 x 10
Leg Extensions - 3 x 10
Leg Raises - 4 x 20
Day 3 (Arms)
Abs - 15 x 25 crunches
Barbell Curls - Phase chart
Headbangers - 4 x 8
Reverse Curls - 3 x 10
Lap Press - 2 x 50
Side Raises - 3 x 8
Day 4 (Back and Traps)
Lap Press - 4 x 6
Low rows - 4 x 8
Shrugs - 3 x 10 Countdown Method (10 987654321 9 87654321 8 7654321 etc.)
Side Bends - 4 x 15 R/L
with no rest days and i get cardio exercises at soccer.
i seem to give out when my arms make a 90 degree angle. I reconfigured my workout and threw in headbangers for tris on a different day to help because i didn't do any tri exercises. For my bench i might try what niceone said, to switch things up because he does seem to know many things about my training, before really talking to me. ill keep up to date on this forum for any more suggestions.
This is better, but you need some work. Your first day of chest and shoulders...has no shoulder exercises, at all. Yeah you work them a little with the chest exercises, but not directly.
What do you mean by "3 levels?" give us a degree of the angle.
Why are the reps all over the place on different exercises?
For the bench, 4 x 6 is ok, but you need warm-up sets, don't just jump right into it. It would be better to do something like 10, 8, 6, 6, 5 or something similar.
Flys aren't not an exercise that you need to be doing really heavy weight at either, the 3 reps isn't ideal.
Your leg day looks ok, but you don't need an "arm" day, arms are better after a larger muscle group workout.
Your back day needs lat exercies, pullups, chinups, etc
What's a lap press??
Your idea of rest is awful, that will be the reason that you are plateauing right there. Your body needs rest, do not by any means just keep doing this and not taking any days off. You'll be better off doing 2 days on and 1 off, or anything that has a good amount of rest incorporated in it.
What do you mean by "3 levels?" give us a degree of the angle.
Why are the reps all over the place on different exercises?
For the bench, 4 x 6 is ok, but you need warm-up sets, don't just jump right into it. It would be better to do something like 10, 8, 6, 6, 5 or something similar.
Flys aren't not an exercise that you need to be doing really heavy weight at either, the 3 reps isn't ideal.
Your leg day looks ok, but you don't need an "arm" day, arms are better after a larger muscle group workout.
Your back day needs lat exercies, pullups, chinups, etc
What's a lap press??
Your idea of rest is awful, that will be the reason that you are plateauing right there. Your body needs rest, do not by any means just keep doing this and not taking any days off. You'll be better off doing 2 days on and 1 off, or anything that has a good amount of rest incorporated in it.
AJP said:
1st, side raises does your front deltoids which is shoulders. I don't know the degrees on angles but my bench only has 3 standard angles and i use them all. For not only bench but everything i have warm up sets but didnt state them in my workout. Its something like 10 reps of 45 and 10 reps of 65%, 75%. I read that having an arm day is important so that you do your triceps on a different day then bench to help strengthen the triceps to help get out of the plateou. My back day has 2 lat exercises which is lap press (aka pulldown) and rowing which does your lats and your erector spinae. I'll do 3 days of workout, then rest although doing muscle groups once or twice a week seems too less for me.
I use to do chest, shoulders, abs 1 day, then legs and back another without rest which worked great for a while. Now I am plateoued on everything except deadlift and squat which i just recently began 6 weeks ago. So I want to increase as fast as i can... but are you sure my workout will help me increase faster then this one WITH a rest day?
Also my dad spots me for those of you who are wondering
Give this program a try. I guarrantee results if you follow it.
Week 1
Day 1 (max effort squat day)
Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.
Glute Ham Raises: 3 sets of 10 reps. Stress the eccentric, try to get a four count on they way down.
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Straight Leg Raises: 5 sets of 15 reps
*RDLs or Bulgarian squats can be substituted for GHRs if you don't have a machine.
Day 2 (max effort bench day)
Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.
Lying Barbell tricep extensions: 6 sets of 10 reps
Push Downs: 3 sets of 10
One Arm Press: 3 sets of 15
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 50% of 1RM (45 to 60 sec rest between sets)
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips; (45 to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 rep
Week 2
Day 1 (max effort squat day)
Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raises: 3 sets of 8 reps. Stress the eccentric, try to get a four count on they way down.
Reverse Hypers : 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Straight Leg Raises: 3 sets of 20 reps
Day 2 (max effort bench day)
Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Lying Barbell Tricep Extensions: 6 sets of 10 reps
Push Downs: 3 sets of 10
One Arm Press: 3 sets of 15
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 54 % of 1RM; (45 to 60 sec rest between sets)
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 reps
Week 3
Day 1 (max effort squat day)
Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raises: 3 sets of 8 reps using the small strap
Reverse Hypers : 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Straight Leg Raises: 3 sets of 20 reps
Day 2 (max effort bench day)
Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Lying Barbell Tricep Extensions: 6 sets of 10 reps
Push Downs: 3 sets of 10
One Arm Press: 3 sets of 15
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 56 % of 1RM ; (45 to 60 sec rest between sets)
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 reps
Week 4
Day 1 (max effort squat day)
Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Partial Deadlifts: 3 sets of 20 reps
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day)
Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10
Seated dumbbell Cleans: 4 sets of 8
Straight Leg Raises: 5 sets of 15
Day3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 60 % of 1RM ; (45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts.
Reverse Hypers: 5 sets of 8 reps
Chest supported Rows: 4 sets of 8 reps
Glute Ham Raise: 3 sets of 6 reps
Pull Down Abs: 5 sets of 10 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Close Grip Bench Press: work up to 2 sets of 3
One Arm Dumbbell Extensions: 3 sets of 10
Front Plate Raises: 3 sets of 10 reps
Week 5
Day 1 (max effort squat day)
Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Partial Deadlifts: 3 sets of 20 reps
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day)
Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10
Seated Dumbbell Cleans: 4 sets of 8
Straight Leg Raises: 5 sets of 15
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 50% of 1RM ; (45 to 60 sec rest between sets)
Reverse Hypers: 5 sets of 8 reps
Chest supported Rows: 4 sets of 8 reps
Glute Ham Raise: 3 sets of 6 reps
Pull Down Abs: 5 sets of 10 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy single. This is not a maximum attempt so do not miss the attempts.
Close Grip Bench Press: work up to 2 sets of 3
One Arm Dumbbell Extensions: 3 sets of 10
Front Plate Raises: 3 sets of 10 reps
Week 6
Day 1 (max effort squat day)
Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Partial Deadlifts: 3 sets of 20 reps
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day)
Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10
Seated dumbbell Cleans: 4 sets of 8
Straight Leg Raises: 5 sets of 15
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 52 % of 1RM ; (45 to 60 sec rest between sets)
Reverse Hypers: 5 sets of 8 reps
Chest supported Rows: 4 sets of 8 reps
Glute Ham Raise: 3 sets of 6 reps
Pull Down Abs: 5 sets of 10 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Close Grip Bench Press: work up to 2 sets of 3
One Arm Dumbbell Extensions: 3 sets of 10
Front Plate Raises: 3 sets of 10 reps
Week 7
Day 1 (max effort squat day)
Good Morning Squats: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Lunges: 4 sets of 10 reps (each leg)
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day)
Ball Press: 3 sets of 20 reps (avg. rest period = 5 min)
Seated dumbbell Shoulder Press: 5 sets 10 reps
Incline Barbell Tricep Extensions: 5 sets 6 reps
face Pulls: 5 sets 15 reps
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 54 % of 1RM ; (45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts.
Reverse Hypers: 4 sets 8 reps
Pull Downs: 3 sets 8 reps
Glute Ham Raise: 4 sets 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy single. This is not a maximum attempt so do not miss the attempts.
Dumbbell Tricep Extensions: 4 sets of 6 reps
Reverse Grip Push Downs: 3 sets of 15 reps
Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)
Pull Down Abs: 5 sets 10 reps
Week 8
Day 1 (max effort squat day)
Good Morning Squats: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Lunges: 4 sets of 10 reps (each leg)
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day)
Ball Press: 3 sets of 20 reps (avg. rest period = 5 min)
Seated dumbbell Shoulder Press: 5 sets 10 reps
Incline Barbell Tricep Extensions: 5 sets 6 reps
face Pulls: 5 sets 15 reps
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 62 % of 1RM ; (45 to 60 sec rest between sets)
Reverse Hypers: 4 sets 8 reps
Pull Downs: 3 sets 8 reps
Glute Ham Raise: 4 sets 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Dumbbell Tricep Extensions: 4 sets of 6 reps
Reverse Grip Push Downs: 3 sets of 15 reps
Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)
Pull Down Abs: 5 sets 10 reps
Week 9
Day 1 (max day) near end of week
Box Squat: work up to a 1 rep max
Bench Press: work up to a 1 rep max
* These maxes will be used as the 1RM for the next eight week cycle
Week 1
Day 1 (max effort squat day)
Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.
Glute Ham Raises: 3 sets of 10 reps. Stress the eccentric, try to get a four count on they way down.
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Straight Leg Raises: 5 sets of 15 reps
*RDLs or Bulgarian squats can be substituted for GHRs if you don't have a machine.
Day 2 (max effort bench day)
Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.
Lying Barbell tricep extensions: 6 sets of 10 reps
Push Downs: 3 sets of 10
One Arm Press: 3 sets of 15
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 50% of 1RM (45 to 60 sec rest between sets)
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips; (45 to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 rep
Week 2
Day 1 (max effort squat day)
Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raises: 3 sets of 8 reps. Stress the eccentric, try to get a four count on they way down.
Reverse Hypers : 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Straight Leg Raises: 3 sets of 20 reps
Day 2 (max effort bench day)
Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Lying Barbell Tricep Extensions: 6 sets of 10 reps
Push Downs: 3 sets of 10
One Arm Press: 3 sets of 15
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 54 % of 1RM; (45 to 60 sec rest between sets)
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 reps
Week 3
Day 1 (max effort squat day)
Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raises: 3 sets of 8 reps using the small strap
Reverse Hypers : 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Straight Leg Raises: 3 sets of 20 reps
Day 2 (max effort bench day)
Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Lying Barbell Tricep Extensions: 6 sets of 10 reps
Push Downs: 3 sets of 10
One Arm Press: 3 sets of 15
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 56 % of 1RM ; (45 to 60 sec rest between sets)
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 reps
Week 4
Day 1 (max effort squat day)
Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Partial Deadlifts: 3 sets of 20 reps
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day)
Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10
Seated dumbbell Cleans: 4 sets of 8
Straight Leg Raises: 5 sets of 15
Day3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 60 % of 1RM ; (45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts.
Reverse Hypers: 5 sets of 8 reps
Chest supported Rows: 4 sets of 8 reps
Glute Ham Raise: 3 sets of 6 reps
Pull Down Abs: 5 sets of 10 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Close Grip Bench Press: work up to 2 sets of 3
One Arm Dumbbell Extensions: 3 sets of 10
Front Plate Raises: 3 sets of 10 reps
Week 5
Day 1 (max effort squat day)
Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Partial Deadlifts: 3 sets of 20 reps
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day)
Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10
Seated Dumbbell Cleans: 4 sets of 8
Straight Leg Raises: 5 sets of 15
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 50% of 1RM ; (45 to 60 sec rest between sets)
Reverse Hypers: 5 sets of 8 reps
Chest supported Rows: 4 sets of 8 reps
Glute Ham Raise: 3 sets of 6 reps
Pull Down Abs: 5 sets of 10 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy single. This is not a maximum attempt so do not miss the attempts.
Close Grip Bench Press: work up to 2 sets of 3
One Arm Dumbbell Extensions: 3 sets of 10
Front Plate Raises: 3 sets of 10 reps
Week 6
Day 1 (max effort squat day)
Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Partial Deadlifts: 3 sets of 20 reps
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day)
Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10
Seated dumbbell Cleans: 4 sets of 8
Straight Leg Raises: 5 sets of 15
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 52 % of 1RM ; (45 to 60 sec rest between sets)
Reverse Hypers: 5 sets of 8 reps
Chest supported Rows: 4 sets of 8 reps
Glute Ham Raise: 3 sets of 6 reps
Pull Down Abs: 5 sets of 10 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Close Grip Bench Press: work up to 2 sets of 3
One Arm Dumbbell Extensions: 3 sets of 10
Front Plate Raises: 3 sets of 10 reps
Week 7
Day 1 (max effort squat day)
Good Morning Squats: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Lunges: 4 sets of 10 reps (each leg)
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day)
Ball Press: 3 sets of 20 reps (avg. rest period = 5 min)
Seated dumbbell Shoulder Press: 5 sets 10 reps
Incline Barbell Tricep Extensions: 5 sets 6 reps
face Pulls: 5 sets 15 reps
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 54 % of 1RM ; (45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts.
Reverse Hypers: 4 sets 8 reps
Pull Downs: 3 sets 8 reps
Glute Ham Raise: 4 sets 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy single. This is not a maximum attempt so do not miss the attempts.
Dumbbell Tricep Extensions: 4 sets of 6 reps
Reverse Grip Push Downs: 3 sets of 15 reps
Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)
Pull Down Abs: 5 sets 10 reps
Week 8
Day 1 (max effort squat day)
Good Morning Squats: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Lunges: 4 sets of 10 reps (each leg)
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day)
Ball Press: 3 sets of 20 reps (avg. rest period = 5 min)
Seated dumbbell Shoulder Press: 5 sets 10 reps
Incline Barbell Tricep Extensions: 5 sets 6 reps
face Pulls: 5 sets 15 reps
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 62 % of 1RM ; (45 to 60 sec rest between sets)
Reverse Hypers: 4 sets 8 reps
Pull Downs: 3 sets 8 reps
Glute Ham Raise: 4 sets 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Dumbbell Tricep Extensions: 4 sets of 6 reps
Reverse Grip Push Downs: 3 sets of 15 reps
Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)
Pull Down Abs: 5 sets 10 reps
Week 9
Day 1 (max day) near end of week
Box Squat: work up to a 1 rep max
Bench Press: work up to a 1 rep max
* These maxes will be used as the 1RM for the next eight week cycle
Well, I didn't take the time to read the novel evo put..but I'm confident he'll give you good advice.
In reply to what I wrote, and kca said the exact same thing!...you need a shoulder press, a dominant shoulder exercise is what I was referring too, side raises are nothing more than an afterthought/auxiliary exercise.
Lat exercises and shoulder exercises should not be on an arm, because they are not arm exercises, and again like kca agreed with me, you don't need a day for arms on their own.
In reply to what I wrote, and kca said the exact same thing!...you need a shoulder press, a dominant shoulder exercise is what I was referring too, side raises are nothing more than an afterthought/auxiliary exercise.
Lat exercises and shoulder exercises should not be on an arm, because they are not arm exercises, and again like kca agreed with me, you don't need a day for arms on their own.
All hail Westside lol. This stuff works, period.evolution said:
www.exrx.net <--This site has most exercises mentioned above, you can come back and ask if you don't know some of them.
THBench said:
Well it feels a little bit different, mainly because with a barbell you have to hold it with both of your hands and either go to your forehead (as in skull crushers) or behind your head. With dumbells you arms work independently of each other and they come down to around your ears, or forehead, whichever you want.
I've had good tricep workouts doing both though...try with what you have.