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Old 10-22-2013, 12:28 AM   #2
BigJosh
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Join Date: Mar 2011
Location: Central California
Posts: 4,066
Training Exp: 7-8 years
Training Type: Fullbody
Fav Exercise: Bench Press and Curls Bro
Fav Supp: Opti-Men Multi Vit
Reputation: 241059
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Default 10/21/13 National Offical Bro Bench and Curl day

Bench
95x8,135x4,205x4,255x4,295x3 (see notes)
2-4 minutes rest time, increasing as weight went up

Incline Barbell Bench
155x8,170x8,185x8
2 minute rest time

Incline DB flys
20x12x3
1-1.5 minute rest time

Band crossovers
Mini band x16,16,16

BB curl
65x6,80x6,90x6
2 minute rest time

DB Spider Curls
35x10,6, 25x10

French Curl (EZ Bar)
40x16,16,16
1 minute rest

Overall Workout Grade: B for Bro

Notes:
You're probably mad that you didn't bench and do curls today.

I just benched on friday, so it probably wasn't optimal for me to bench today, but I wanted to start the new routine and decided to go for it.
I should have easily had my goal of 4 reps at 295, but I actually had a pretty serious "incident". The whole set didn't feel right. Starting from the first rep. And between the 3rd and 4th rep my left wrist folded inward and I dropped the barbell in a controlled manner to the safety bars. Never had this happen before. Kind of shook me up.

Enjoyed the volume. Found it to be fun. Looking forward to this new routine.
I have dubbed it the "Plus 4 Plan", because for each muscle group i increase the rep goal by 4, with each consecutive exercise. For example, chest: for the first exercise (bench) my goal is 4 reps. My second exercise (incline bench) my goal is 8 reps, 3rd exercise 12 reps, 4th exercise 16. The book is coming soon.
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I am not a powerlifter nor am I a bodybuilder. I just want to be big and strong.
Quote:
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