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Originally Posted by nathanlowe  chest and biceps
bench press - 12 reps, 8 reps, 5 reps, 4 reps with assistance
2nd, 3rd sets are almost failure
Incline Dumbbell Bench
12 reps, 8 reps, 5 reps, 4 reps with assistance
2nd, 3rd sets are almost failure
Dumbbell Flye
12 reps, 10 reps, 8 reps, 6 reps
3rd and 4th set are the same weight |
This is only 12 sets. For maximal hypertrophy you will need about twice the volume. its also better to start out with max lifts and pyramid down.
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3 x 12,10,8 on bicep exersises, increase weight each time
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Again if your increasing weight then its just a warm up not an actual working set. How many exercises total?
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Back and Triceps
Deadlifts 3 x 5 at heavy weight
Tbar Rows - 12 reps, 10 reps, 8 reps, 6 reps
Bent Over Row - 12 reps, 10 reps, 8 reps, 6 reps
Dips - 2 x 8 - starting to add weight
Close Grip Bench - 2 x 8 - 1 weight
Also going to do wide grip chins to improve on them
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Start heavy work down again, more volume, Id avoid dips personally, I think you would get better results from extensions or press downs. They dont activate the chest or stress the rotators. Chins is a good idea.
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Legs and Shoulders
Squats - 20 reps heavy
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This is good but how many sets? I recommend 4
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Leg press - 15 reps, 12 reps, 10 reps, 8 reps, 6 reps - increase weight each set
SLDL dumbbells - 12 reps, 10 reps, 8 reps, 6 reps - increase weight each set
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again, backwards.... decrease weight not increase, if your increasing your not working hard enough. more volume
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Seated Shoulder Press - 12 reps, 10 reps, 8 reps, 6 reps
Millitary Press - 12 reps, 10 reps, 8 reps, 6 reps
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you need to work more on the medial and posterior delts for muscle balance and total development.