>> |
Anonymous
FRIDAY (or Saturday if you're still sore)
Cable cross overs - 12 / 18 / 25 reps, 2 sets
Incline bench cable butterflies (or incline flies if this isn't possible) 12 / 18 / 25 reps, 2 sets
Push ups until failure (rest 10 seconds) again (rest 10 seconds) again.
In this, you lift the weights at normal speed, and take around 2 seconds to lower on each rep. In the cable cross overs example, you do 12 reps, then immediately lower the weight and do 5 more (totalling 18) then lower the weight and do 7 more (totalling 25). Do not rest between these (which are called "micro sets"). Rest about 1 minute between sets.
When you get to push ups, just do as many as you possibly can, but put your hands on dumbbells (just like you were doing db b p) to get a deeper stretch. Go to failure, then rest 10 seconds and continue.
MONDAY (or Tuesday if you're still sore)
db b p 12 reps (rest 10 seconds) reach failure and stop.
So here, you'll do 12 reps, then rest 10 seconds, then continue to failure then stop. 1 set, then you're done. This is a maintenance workout.
Its VERY IMPORTANT here that you remove all eccentrics - or lowering of the weight. Rest 2 more days after this maintenance workout, then resume your training with the first workout previously on Monday (but will now be on Wed or Thur).
This is just an example program I would give for your chest. You should do a similar thing with squats, deadlifts, overhead presses, the whole thing.
|