Incline Bench 4x10,8,6,4-5
Flat Bench 4x10,8,6,6
Decline Bench 3x12,10,8
It appears you like doing chest work. If you want to walk among giants start picking the hardest exercise you know of that works the most muscle … and do it as the first exercise on your first day… probably squats or deadlifts. There are tons of articles on here about deadlifting. Move this to the second day of your session.
BB curl: pryamid up to 4-5 rep max, pyramid back down to bar
Back down to the bar? If you’re like an average beginning lifter you can probably do more than 20 reps with the bar. How much stimulation do you think you’re giving your tissue if you’re lifting below a 20 rep-maximum ( ~605 of a 1RM)?
I’m a bigger fan of warming up with singles and doubles until I reach a working weight… let’s say it’s 4-5reps… then doing a bunch of sets at 4-5. You’d get more work for those high-threshold motor units if you weren’t pre-fatigued. Then you can always hit the lower-thold units after you do your heavy stuff.
Hammer curls 3x10,8,8
Incline/concentration curls 3x10,8,8
Rope Pulldowns 3x10,10,8
Dips to burnout
why do people do dips to burnout? Why not put them at the start of the tricep workout and do 5 reps… immediately followed by skullcrushers for 7-9 reps… then rope pushdowns for 12-15 reps? Rest 3 minutes and repeat… or insert a similar bicep superset before restarting the tricep superset.
If 5 reps of dips are too easy, then you have to add weight by holding a db with your feet or using a chin/dip belt to add weight. Take your time when adding weight for dips. There is no shame in doing your first set of dips with just 5 extra pounds - then add 5 lbs each set until you find something challenging.
Squats: Pyramid to 6 rep max
How many sets? Why stop at 6? Why not do a few sets at 6. The next time you do them do sets of 20 (with a much lighter weight)… then go back to 6.
Leg Press 4x12,10,8,8
Leg Extensions 3,12,10,8-10
Lunges 3 sets, 30lb dbells
How many reps?
Leg Curls 4x12,10,10,8
Seated calf 6x20,15,15,12,10,10
Standing calf 3x15,12,12
Seated press 4x10,8,6,6
Not a big fan of the seated OHP. Do your overhead presses like a man and stand up. Most people get a wicked lean when doing seated overhead presses and make it into an upper chest exercise.
Side laterals 3x12,10,10
Rear laterals 3x12,10,10
Insert Full chin-ups here. It’s ok if you won’t be able to go as heavy on your lat pulldowns - the chin recruits way more tissue anyways so the sets you will be performing will mean more.
Lat pulldowns 4x12,10,8,6-8
BB rows 4x12,10,8,8
Cable rows 3x12,10,8-10
You are combining spinal flexion with exercises that emphasize the shoulder flexion. Just because they are adjacent doesn’t mean they are all the same thing. Do these with your abs (get your bridges in) and start worrying more about lumbar stabilization rather than lumbar mobility.
I don’t really do cardio… I just play sports a couple days a week (basketball and softball).
yay! fuck cardio
THANK YOU for that breakdown… Advice well noted.
One question… what did you mean here?
“You are combining spinal flexion with exercises that emphasize the shoulder flexion. Just because they are adjacent doesn’t mean they are all the same thing. Do these with your abs (get your bridges in) and start worrying more about lumbar stabilization rather than lumbar mobility.”
And to answer some of your questions…
Yes, my chest is my strongest point
When I pyramid back down for on curls i do so w/no rest, so its basically for pump.
Squats… usually ends up in 6 sets total. Will do more sets of 6 reps tho
And just from doing clean and presses from time to time I think I bend more with the standing OHP. But I will try it and see how it feels
Also when I do back I often do pullovers… but right now I want to focus more on thickness
Thanks again to everyone