Monday Chest (Martes)3 - 75 Push ups3 - Bench press 165,195,225 (25, 15, 8 reps)3 - Nautilus press 80,100,1303 - Incline press 80,100,130Tuesday Back (miercoles)3 - 25 ull ups3 - Seated rows 75,80,853 - T bar rows 80,95,1103 40 Crunches3 30 Scissors3 30 StairWednesday Shoulders & Abs(jueves)3 - Arnold press 55,55,553 - Laterals 30,30,30Comment too long. Clickhereto view the full text.
well, height? weight? what are you aiming for? why?
swap the tbar rows for deadlifts and do them first on back day.uhh add weight to your squats? add some sort of lunge.calves
>>146575I weight 150lbs 6'0 and I'm aiming for the Alpha Male.
your bench has a lot of reps.
>>146576heres another problem, you row 85 but bench 225? what the fuck? those numbers should be equal.you are cheating on your bench reps,drop the weight and make sure the bar lightly touches your chest, and your feet start on the ground, and your butt touches the bench
>>146583haha, that reminds me of this old man i saw in the gym yesterday who had 3 plates on the bench press and was doing 1/4 inch reps. i almost died laughing while doing SQUATZ.
ditch the arm day and add a curl on back day, and dips on chest day.then add a 2nd lower body like this:DeadliftGlute Ham RaiseHamstring curlHypersCalves
>>146584lol and theey do benchpress for chest, but chest gets worked the lower half of the movement... which they never do. and then they say "IM A HARDGAINER MY CHEST NEVER GROWS"
Start training your legs OP, those hours on the threadmill wont make them bigger. Swap your seated rows for bent-over rows, and make sure your bent-over row and bench press numer are equal.Your pushup and pullup numbers are great, even better then mine. Make sure you keep good form on all reps.Good luck, and train hard
my seated row is sitting at about 200 x 8, and i can only bench 190 x 3 PROPERLY
Chest gets trained by squats? I really need to make a youtube video of myself doing various lifts so people can help me find the correct form, because obviously my lifts don't actually work the right muscles.
>>146645>Chest gets trained by squats?wut?
>>146645no, squatz work your lower body, legs, ass, hip, back and abs.However, the hormonal boost from doing squatz will benefit overall muscular growth.So if you train your upper body, you will grow faster doing heavy lifts too.
>>146571monday is lunes, faggotwednesday is miércoles, faggotthursday is jueves, faggotfriday is viernes, faggotmartes = tuesday, faggotgoddammit it's like you failed so many fucking times simultaneously