toughguywannabe
04-06-2004, 01:22 AM
First off I just like to say i've been doing this program for 13 weeks and my bench press has been stuck for probably 5-6 weeks and hasn't gone up at all.
Well this is my program for bulking up
Monday-Chest and triceps
3 sets Bench press
2 sets Incline bench press
2 sets tricep extension
2 sets dumbell flies
Tuesday Legs and back
4 sets squat
2 sets leg extension
2 sets hamstring curls
3-4 sets calf raises
3 sets cable rows
Wed. off
Thurs. Shoulders
4 sets military press with curl bar
3 sets lateral raises
3 sets shoulder shrugs
Friday Biceps and back
3 sets deadlift
3 sets barbell curls
1 set preacher curls
3 sets of lat pull downs
sat. and sun. off
While I go through this program I don't do any cardio and as I go through the sets I decrease the amount of reps as I increase the amount of weight. I changed up everything I can think of for bench press to 3 sets of 10 doing 4 sets doing little pyramid things and it never increased. I do really slow negatives since that what I heard really helps build muscles. I don't know what else i can do to help increase my BP.
Well any help will be greatly appreciatted TY.
.. :strong:
Well this is my program for bulking up
Monday-Chest and triceps
3 sets Bench press
2 sets Incline bench press
2 sets tricep extension
2 sets dumbell flies
Tuesday Legs and back
4 sets squat
2 sets leg extension
2 sets hamstring curls
3-4 sets calf raises
3 sets cable rows
Wed. off
Thurs. Shoulders
4 sets military press with curl bar
3 sets lateral raises
3 sets shoulder shrugs
Friday Biceps and back
3 sets deadlift
3 sets barbell curls
1 set preacher curls
3 sets of lat pull downs
sat. and sun. off
While I go through this program I don't do any cardio and as I go through the sets I decrease the amount of reps as I increase the amount of weight. I changed up everything I can think of for bench press to 3 sets of 10 doing 4 sets doing little pyramid things and it never increased. I do really slow negatives since that what I heard really helps build muscles. I don't know what else i can do to help increase my BP.
Well any help will be greatly appreciatted TY.
.. :strong: