Usually I work out 2 groups of muscles a day: So forth:
Chest and Ab's
Back and Arms (Bicept/Tricept Forearms)
Shoulder and Legs
And Repeat with a day of break and what not. All solid work outs that last 1 minimum usually 2 hours.
I supplement Protein, and cycle on and off creatine. I sometimes before workouts take a high energy drink to get everything really going, so forth.
But what I need to focus on is Chest and especially bench-press. I wana get a higher weight, unfortunately that is a big indicator especially in High-School. My body has a nice tone look but Im not all for looks I play sports and coaches want strength.
Im working on my bench-press, currently this is what I do for my chest routine,
Warm-Up 95 pounds 10 times
First set 135 -8 times
Second 155 -4 times
Third 165- 2 times
Fourth 185 -1-2 times.
I psyc myself up for that last set, take a couple minutes from the third set, get a drink of water, get angry and push that bar.
Now I realize that I might be able to squeeze another rep or maybe 5 pounds more out if I skip out on so many extra sets before hand. But than I wouldn't be training and I would be checking what my max is. Ill show you a general test for what my max is after I give the rest of my workout.
My next sets are inclined and declined bench press same as above but with no warm-up and a little bit less weight.
Than I move on to the "Peck Deck" and a cable cross machine. 3 sets back and forth with a rest time in between each set.
Than last I finish up with a dumb bell bench with a twist.
I ocassionaly switch one or two up depending if I go with a buddy for a spot or not, If not would sub in with machines for most the other, I always make it a priority for bench tho to grab someone to spot for the later sets.
If Im testing for my maximum than I would go something like this:
Warmup 95 x 5
Than hit up like 185 and havnt tried yet 195 or 190.
I havn't been making as much progress as I'd like, what would you guys recomend, I tried to give a description of my situation, feel free to ask away!