ok, i've been on this for a little while and i think this is about what im going to be sticking with until i hit either 180 lbs or 315 bench and 425 squat. i am taking 1 serving muscle milk, 10g creatine, 7.5g glutamine all post workout, and zma pre sleep. all exercises are 3x9,7,5 unless otherwise posted.
day 1: chest bis
exercise.......................................... .............superset
bench 205..........................................preac her curls 3x 12,10,8 80
incline 160..............................................v-grip machine curls 80
db flyes 3x15,12,9 40s.............................bar curls 70
day 2: legs abs
squat 265
lunges 135............................................smi th calves 225
leg press 420.........leg curls 150............. smith calves 205 (triple set)
multiple sets of burnout leg raises and crunches
day 3: shoulders tris
military press 120
lat raises 3x15,12,9 25s........................
skull crushers 80
bent raises 3x15,12,9 20s......................push downs 70
big arm circles 15,12,9...........................behind the head dumb press 50
(lat raise down the front, front raise down the side 1 rep)
day 4: back traps
pull downs 15,12,9 120.........................upright rows 105
seated rows 12,10,8 120......................machine hammer shrugs 255
bent rows 125.....................................
dumbell shrugs 80s
sldl 5,5,5 225
this has worked well the past 2 months. i have seen great increases and will continue this as long as i continue to see them or until im at my goals above. also i will do 2 cycles like this and the 3rd cycle instead of legs i will do 3 days of 20 minutes worth of sprints.
Linear Mode
