fuk off m8

Pls

Burns I need structure for my bench programming! I also don't have a shoulder day. (It's my triceps holding back my bench btw) I do full body Monday and Friday, and active recovery on wednesday i bench heavy on Monday and Friday, so just add singles after my normal programming? 95% for 3 singles? Then a bunch of tricep isolations?

You don't add singles AFTER something. You do singles first and add stuff after. And if you're gonna do singles, read the singles thread in my profile.

If triceps are holding you back, doing isolation stuff isn't gonna fix anything. You need to build strength there. 5-10 reps per set. Big movements like close grip bench, skull crushers, dips, etc.

Hey man I've been doing bench press ever since you told me it works the lats more than the chest

Working pretty well considering (I got the flu in August don't really count 2016 in my training time)

So I've been doing bench so grow my lats, what kind of rows should I be doing to increase my bench?

lolol

Decline bench for Lats , incline rows for chest

Got a few takers.

If anyone else is interested, just send me a PM.

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