manofkent said:
Hey kent can u go a little more into detail on this...sounds interesting..has it been extremely effective for you?
Will pushups help increase upper body mass?
- Thread starter holabuster
- Start date
Hey kent can u go a little more into detail on this...sounds interesting..has it been extremely effective for you?
Cuban Link -
Im doing 1 day on 1day off
10min warm up and 20mins boxing after every workout, 10mins speed ball 10 mins heavy bag.
day 1 - legs, traps, shoulders, core
straight leg dead lift - front squat - back squat - dead lift - clean - shrugs - Arnold press - all 5x6
day 2 - off
day 3 - Chest - lats - horizontal traps - Bis - tris.
Incline bar bench - decline bar bench - chin up - standing row - bicep curl - tricep push down - wood choppers high and low. all 5x6
day 4 off
day 5 - dead lift 10setsx3reps - clean and press 10x3 - hanging leg raises10x3
day 6 rest
day 7 - flat bench 10x3 - heavy weighted chins 10x3 - standing rows 10x3
day 8 - usually just do a calf raise workout for 30mins, or pick an area I'd like to work isolation
day 9 rest
Day one and three - all reps performed at steady speed 2-2 count 2mins rest between sets.
Days 5 and 8 - 4 second concentric 1 sec explosive ecentric. 60 secs between sets
every month or so I do some isolation.
This is a new prog, ive only done 1 rotation of it so far, its feeling great at the mo.
Im doing 1 day on 1day off
10min warm up and 20mins boxing after every workout, 10mins speed ball 10 mins heavy bag.
day 1 - legs, traps, shoulders, core
straight leg dead lift - front squat - back squat - dead lift - clean - shrugs - Arnold press - all 5x6
day 2 - off
day 3 - Chest - lats - horizontal traps - Bis - tris.
Incline bar bench - decline bar bench - chin up - standing row - bicep curl - tricep push down - wood choppers high and low. all 5x6
day 4 off
day 5 - dead lift 10setsx3reps - clean and press 10x3 - hanging leg raises10x3
day 6 rest
day 7 - flat bench 10x3 - heavy weighted chins 10x3 - standing rows 10x3
day 8 - usually just do a calf raise workout for 30mins, or pick an area I'd like to work isolation
day 9 rest
Day one and three - all reps performed at steady speed 2-2 count 2mins rest between sets.
Days 5 and 8 - 4 second concentric 1 sec explosive ecentric. 60 secs between sets
every month or so I do some isolation.
This is a new prog, ive only done 1 rotation of it so far, its feeling great at the mo.
sounds great gotta try it out. but no one ever gave me a respone to my hypertrophy specific training program....good or bad? just check out the link on the first page supplied
This is EXACTLY why this forum is the BEST around. Theres a ton of knowledge being shared and all of you show respect for each other. I've learned more in reading this forum vs all the coaches/trainers that have assisted me. And this was regarding Pushups as a substitute for benching. Nice job everyone 
Keep it up and thanks for sharing your knowledge.
David
Keep it up and thanks for sharing your knowledge.David