Increase Strength & Size 1

Overview

Mon / Thur - Chest & Back

Tues / Friday - Shoulders & Arms

Wed /  Sat - Legs & Low Back 

(Abs Everyday)

Rest 45-90 seconds between sets

(Sets X Reps)

 

Mon / Thur - Chest & Back

Flat Bench Press (barbell) - 20, 10, 10, 8, 6

Incline Bench Press (barbell) - 12, 10, 8, 6

Wide Grip Pull-Ups - Do as many in a row as you can until you get to 50 reps

Bent Over Row (barbell) - 10, 10, 8, 8

Flat Bench Chest Fly (dumbbell) - 10, 10, 10, 10

Seated Row - 10, 10, 10, 10

Dumbbell Pullovers - 8, 8, 8

Reverse Crunches - 5 X 25

 

Tues / Fri - Shoulders & Arms  

Upright Row (heavy) - 10, 8, 6, 4

Bent Over Lateral Raises (Dumbbell) - 4 X 10

Alt. Front Raises (Dumbbell) - 4 X 8 (ea.)

Arnold Press - 4 X 8

Standing Barbell Curl - 4 X 10

Alt. Hammer Curl - 4 Sets to Failure (minimum 6 reps)

Closed Grip Barbell Bench Press - 10, 8, 8, 6 (superset with tricep pushdowns)

Tricep Pushdowns - 4 X 12 (superset with closed grip bench press) 

Reverse Curls - 4 X 12

Russian Twist (use medball or weight) - 5 X 25

 

Wed / Sat - Legs & Low Back

Back Squat - 20, 12, 10, 10, 8, 6

Deadlift (heavy) - 10, 6, 4

Alt. Forward Lunges - 4 X 10

Front Squat - 3 X 8

Straight Leg Deadlift - 3 X 8 

Good-Mornings - 10, 8, 6

Calf Raises - 5 X 15

Crunches - 5 X 25