I'm doing bench press or incline press + Curls per 1 day... Wondering how often i should do this in a week? for max muscle/strength gains?
I might add in shoulder press too eventually...

Also i know some of you might say do these seperate days, but i'm not interested in that.... So was wondering all in same day, how many days per week for this particular regimen? THanks guys!

bench and incline + curls?

Go blast your triceps and back on your bench day.. Throw in some bicep shit, but focus on triceps and back.

Look up Boring but Bigger regime and Candito bench program.. they're both cookie cutter programs, but they're not bad.

Bench or Incline + Curls



What can i do with a bench for my back?

why are you obsessed with curls and incline? They're both accessory movements, treat them as such.. Find a good weight, do 3-5 sets of 8-15 reps while adjusting for weight and focus on the main movement.

Also, really good back movements include lots of variants of rows like yates rows, cable rows, tbar rows, dumbbell rows, straight arm pulldowns.

Go to EliteFTS.com for a lot of great information and articles by some very skilled lifters.

Bench n curls 1 days
Bench n tris 1 day

Pullups and tbar rows 2 days

Squat n sprints n side raises 1 day

2 days rest

This post was edited by hoipolloi on Jan 16 2019 09:29pm