Hammer Curls: Similar to E-Z bar biceps, keep a lower weight than you would thing, do 15, 12, 8.ĥ. Weighted Rows: Do 15, 12, 8, 5 adding 10 lbs each time.Ĥ. Lat Pull Downs: Keep good form again, don’t rock.
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Make sure to keep your elbows at your sides, get full extension while down and pull all the way up and pump your bicep. E-Z bar bicep curls: Most important thing is to keep the right form. Front raises: Try to complete 2 sets of 20 with the most weight you can, then add weight and complete one more set of 10.ġ. Again go your max for 15 reps, 12 reps, and 8 reps, adding 10 lbs each time. Chest flys: (because of a shoulder injury, I use the chest fly machine). Again, make sure you're adding more weight as much as you can.ĥ. Skullcrushers: Go your max for 15 reps, 12 reps and 8 reps, adding 10 lbs each time. As the weeks go on, and this feels easy, add a weighted belt to help add more resistance.Ĥ. Dips: Do 3 sets of 10, make sure to go full 90 degrees. Make sure to continue to add more weight to your original weight as the weeks go on, try not to stay at the same weight for more than four push days.ģ. Tricep pull downs: Go your max for 15 reps, 12 reps, 8 reps, adding 5 lbs. Start off with light weight and aim for 8 reps of throwing the bar a couple inches out of your hands and catching the bar on the way back down to your chest.)Ģ. (not so recommended for a new lifter) plyometric bench throws. Hold the bar at apex for 5 seconds, halfway for 5 seconds, and 1 inch from chest for 5 seconds, as many times as you can (try for 8 reps). Lower the bar down for 5 seconds and explode up with your 60-70% max as many times as you can (try and get 8 reps). When you can't complete the routine, stick with the 5x5 that you can do and afterwards, do some plateau breakers.
5x5 bench routine: (bench 5 reps, 5 sets, keep adding 5 lbs to the total weight each push day. I do 8 minute abs, switching exercises every 30 seconds.ġ. I just typed this out, so sorry for any misspellings, etc.Īfter every workout, I like to work abs.
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