Heavy day:
1.Bench Press - 3,2,1,3,2,1,3,2,1
2.Board Press - 3,2,1,3,2,1,3,2,1
3.Incline Bench Press - 3,2,1,3,2,1,3,2,1
4.Scott or preacher bench curls - 4-6 x 8-10
5.Triceps Exercise - 4x8
For each cycle of 3,2,1 reps you increase the weight, then you drop back down again for the next cycle. An example would be:
Benchpress 100kg x 3, 102,5kg x 2, 105kg x 1
102,5kg x 3, 105kg x 2, 107,5kg x 1
105kg x 3, 107,5kg x 2, 110kg x 1
Increase the weights for all sets each workout.
Light Day
1. Speed Bench Press 7x3 @ 50% 1RM
2. Narrow Grip Bench Press 4x8-10
3. Bent over lateral raises 3x8-10
4. Lateral Raises 3x8-10
4.Scott or preacher bench curls - 4-6 x 8-10
5.Triceps Exercise - 4x8
