after 6 years of being lazy I have grown disgusted with the way i look and have joined a gym and starting lifting again. When i was in college the bech routine that i did went like this
warm up 10 x 45lbs
1st set 12x X lbs
2nd set 10 x X+10 lbs
3rd set 8 x X+20 lbs
4th set 6 x X+30 lbs
5th set 4 x X+40 lbs
Warm down 10 x 45lbs
After researching the forum i have seen all sorts of routine setups but was looking for a critique of this when i was 22 i was 6' tall weight 215 lbs max bench 285 squat 425 and i would like to get back to those goals. thanks for your help
Whats your entire workout look like?
Weight: 140lbs June 2012
first everything is pyramided
millitary DB press 1x10 1x8 1x6
Squat 1x10 1x8 1x6 1x4
pull downs 1x10 1x8 1x6
long row 1x10 1x8 1x6
forearm curls 1x10 1x8 1x6
bicept curls 1x10 1x8 1x6
shoulder shrugs 1x10 1x8 1x6
BB upright row 1x10 1x8 1x6
lying leg curl 1x10 1x8 1x6
Lever twist 2x10
reverse wheighted crunch 2x10
I hit the bench this afternoon, and I hit it again later tonight, but incline. 3 sets of 10, figuring the summer is coming.
Benching twice a week is your best bet
5 sets of 5 reps, moving up 5lbs each week is probably going to work best
do tricep work on these days as well
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Pre-summer I like to kick up my bench routine to 'rip' the muscle. I might lose some strength, but I increase reps to thin-out the chest / arms for the beach.
**Projected Lifts ( not tested )**
Bench: 300 LBS
Squat: 400 LBS
Deadlift: 500 LBS
LOL...this guy has to be joking...
it's sad though, cuz I really doubt he is...