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Old 02-08-2011, 12:01 AM   #2
gaspers04
gaspers04
is "Thickneck McBenchpress"
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Join Date: Mar 2010
Location: North Central Illinois
Posts: 5,493
Training Exp: 20 yrs.
Training Type: Westside
Fav Exercise: All of Them! Bench, hehe.
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Im no expert....Everyone has their own philosophy and methods. This works for me. Also, work dem legs boy! Get some of that GH released, strong legs strong body! If interested, just let me know and I will be happy to go into more detail. We are here to help each other reach our goals!

-Dynamic Squat Day
  1. Main Lift. (Box Squats)
  2. Main supplemental lift. (Heavy posterior chain lift)
  3. Accessory lift for the Glutes.
  4. Accessory lift for the Hammies.
  5. Accessory lift for the Lower Back.
  6. Heavy Ab work.

-Max Bench Day
  1. Main Lift. See the list below.
  2. Main Supplemental Lift. (Pressing move hitting the Tris)
  3. Accessory lift for the Lats/Rear Delts. (A row)
  4. Accessory lift for the Delts.
  5. Prehab for the Rotator Cuff.
  6. Prehab for the Elbows. (High rep push downs or DB kickbacks)

-Max Squat Day
  1. Main Lift. (Box Squats or Good Mornings)
  2. Main supplemental lift. (Heavy posterior chain lift)
  3. Accessory lift for the Glutes.
  4. Accessory lift for the Hammies.
  5. Accessory lift for the Lower Back.
  6. Heavy Ab work.

-Dynamic Bench Day
  1. Main Lift. (Speed Bench - 50-60% of 1rm)
  2. Main Supplemental Lift. (Pressing move hitting the Tris)
  3. Accessory lift for the Lats/Rear Delts. (A row)
  4. Accessory lift for the Delts. (Lateral Raises)
  5. Prehab for the Rotator Cuff.
  6. Prehab for the Elbows. (High rep push downs or DB kickbacks)

MAX BENCH LIFTS;
  • Close Grip Bench
  • Board Presses
  • Floor Presses
  • Low Incline Presses
  • Overhead Presses

Last edited by gaspers04; 02-08-2011 at 12:24 AM.
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