Quote (SKCRaynor @ 30 Oct 2011 19:26)
Ah. Yes I did not see you mention that.
OK well here try this one on for size:
Perform all large muscle group (chest/back/quads/hams) exercises in 5x5 format...please see the 5x5 plan I gave you for how to perform the sets/reps. For all other exercises, perform 8-10 reps of medium/heavy weight for 5 sets, going up in weight each set.
Day 1 (Chest/Tris) - Bench Press, Incline Bench Press, Decline Bench Press, Close-Grip Bench Press, Skullcrushers, Close-Grip Dips
Day 2 (Back/Bis) - Deadlifts, Bent Over BB rows or T-Bar Rows, Weighted Pull-ups or Lat Pulldowns, Olympic Bar Curls, E-Z Preacher Curls, Alternating DB Curls
Day 3 (Legs/Shoulders) - Squats, Leg Press, Calf Raises, Military Press, Front Raises, BB Shrugs
Granted this is for FUNCTIONALITY, not aesthetics.
I recommend that on all of these sets you perform each rep slowly and with control. Maintain good form, and avoid cheating unless you are trying to build more volume at the end of each set.
You MUST push yourself with these exercises. You are going to be going heavy and really cranking out each rep as if your life depends on it.
thanks a lot! will try this out
