here...
take two weeks off and start this program...
find out how much weight you can bench press 10 times... this is your ten rep max or 10RM
Now, find out what 50% of your 10RM is and what 75% of your 10RM is.
The cycle is... 1 set of 5 reps for 50%, 1 set of 5 at 75% and 1 set of 5 at 100% of your ten rep max. That is one cycle, do as many cycles as you can giving yourself no less than 30 seconds but no more than a minute between each set and about 2 and half minutes between each cycle. Do this monday and friday. When you can do 5 cycles in a workout, add 10lbs and recalculate your 50% and 75% sets. Do this for 6 weeks. Cancle all shoulder, chest, tricep exercises. Throw in some chin ups (or lat pull down IF YOU MUST!) and some squats. If you want, do squats in the same fashion as the bench press.
Get plenty of sleep and eat your protein and you find yourself packing some meat on your bones and strength to match. End this cycle in 6 weeks and take another two weeks rest.
