Quote:
Originally Posted by ML95
Stats 5.7 17 149lbs
Monday: Chest/Biceps
4 sets of Incline Dumbbell Press, 5-10 reps
5 sets of Bench Press, 3-5 reps
3 sets of Incline Flies, 8-10 reps
3 sets of Chest Dips until failure
3 sets of dumbbell seated curls, 8-10 reps/ 4-6
3 sets of Preacher Curls, 8-10
4 sets of chin ups to failure
Tuesday: Legs/Calves
Squats 5x5 / 1-8
4 sets of Lunges 8-10 reps
4 sets of Stiff legged dead lift 8-10 reps
Front squat 4x5-10 reps
Calf raises two sets til failure
Wednesday back/abs
5 sets of Pullups till failure
4 sets of Deadlifts 8-10 / 1-6reps
Bent Over Rows 5x5
3 sets of reverse flys 8-10 reps
3x dumbell row6-12 reps
2x decline sit ups to failure
Friday: Shoulders/Triceps
dumbbell/barbell press 5x5/4x6-10
3 sets of Upright Rows
3 sets of front and side Raises 8-10 reps
3 sets of Close-Grip Bench Press 8-10 reps
4 sets of Pulldowns 8-10 reps
3 sets of Skull crushers 8-10 reps
4 sets weighted dips till failure
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This program is more on bodybuilding program, not much of a size and strength program.
Ill Give you one of my size and strength program to let you have an idea.
Here is my one of my many programs that i love to do.
3 day workout
Day1
*Squat 6 x 6
leg press 3 x 6
Leg Curl 3 x 10
Calves 6x15
Must use all your strength and intensity in this workout that's why this day is only leg day.
Day2
*bench press 6x6
neck press 3x10
Dips 3x10
*Behind the neck press 6x6
bent over lat raise 3x15
Closegrip bench press 6x6
french press 3x10
Day3
*Deadlift 6x6
bent over BB row 3x6
Lat pull down 3x10
Barbell curl 3x10
dumbel alernate curl 3x10
dumbel concentrate 2x10
Note: what I do is,all the workout that i put an * are my basic workout for strength. I increase 10 lbs for deadlift and squat and 5lbs on bench every next workout day until I reach my 1 rep max. After i reach my one rep max to failure. I decreases the weights of 20% to 30% of my 1rm.
Hope this help you.
Your Iron Brother,
ruelisa
My 6x6 Powerbuilding Program To Gain Strength and Muscle Mass
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