Rdub9281
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When working chest pick 3 exercises and do 3 to 4 sets each. If you want strength and size keep your reps around 6-7... Stay on that routine for a while so you can tell how you are progressing then switch to a couple of different exercises, but still keep it at 3 exercises and 3 to 4 sets each...
Ur saying 3 seconds going down on a rep, and a 1 sec hold at the top? I'm new to this haha
You wanna be the best, you gotta take out the best
Ok so on a push excercise, 3 seconds going down how long going up?
You wanna be the best, you gotta take out the best
Ok man I'm sure that will change ur numbers quite a bit right?
You wanna be the best, you gotta take out the best
Tues-back/bi's
Lat pull-downs
130-8(front)
130-8
120-6behind
Preacher curls(25lb bar)
80-8
80-8
90-6
Bent over row
135-8
140-8
145-6
Static curls
25-16
20-16
30-12
Back crossover flys
60-12
70-10
80-5
Cable curls
90-12
90-10
100-6
And usually about 6 hours of sleep a day, I try to workout mon-thurs, unless I was busy 1 day then I will make it up on Friday. 4 days a week , with break on weekends
You wanna be the best, you gotta take out the best