But I have a couple questions before I start, just so I’m sure that I’m doing everything right. I just have a couple questions. In working up to my max set on bench presses- well lets say my 3 or 4 rep max is 185. Would this be a good way to work up to that?
Set #1 - Bar X 5
Set #2 - 95 X 5
Set #3 - 115 X 3
Set #4 - 135 X 2
Set #5 - 155 X 2
Set #6 - 170 X 1
Max attempt set - 185X3-4 reps
And for the repition upper body day should I do max reps with 95 pounds since I can do a ton of reps with that?
And is this a good choice of excercises for WS4SB II?
Monday- Max Effort Upperbody
Flat Bench Press- Work up to a max set of 3-5 reps.
Incline Dumbell Bench Press- 3-4x6-10
Lat Pulldowns supersetted with Reverse Rear Flies- 3-4X8-12
Hammer Curls- 3x6-10
Tuesday ? Lower Body Strength Training
Deadlifts- Work up to a max set of 3-5 reps.
Barbell Shrugs supersetted with plate gripping (timed set)- 3-4 sets
Thursday ? Repetition Upper Body Strength Training
Bench Press- Work up to 3 sets of max reps.
Seated cable rows supersetted with Straight Arm Lat Pulldowns- 3-4x8-12
DB Shoulder Press or Side Laterals (alternated week to week)- 3-4x8-15
Barbell Curls supersetted with Tricep Pushdowns- 2-3x8-12
Hanging Leg Raises supersetted with Reverse Cable Side Bends- 2-3x10-15
Friday- Repition Lower Body Strength Training
Walking Lunges- 3-4x15 (each leg)
Leg Curls- 3-4x10-15
Calf Raises- 3x10-15
Dumbell Shrugs- 3x10-12