New Program

[The Jake]

I normally do four but I want to cut down less. I want more time for recovery, especially if I'm doing such low reps.

- The Jake

[Tom]

Jake- i say cut out a lot of the exercises. Incline, a lot of the bicep excerises. All you need is two sets of bi excerises. I will post a routine that i have tried and got good results from when i get home, i'm at school right now.

[Stain]

Why would you cut out inclines Tom?

[Magic Man]

yeah, inclines are mad important.

If there's any sort of bench work that can be cut out, it's declines, since weighted dips achieve the same thing and are better mass builders and you don't get a rush of blood to the head.

[Magic Man]

Oh, I agree that not so much needs to be done with bis - BUT you definitly need more than 2 exercises, preacher cambered/regular curls are good for mass, bd curls are good for striation (added supination for forearms and brachialis), hammers are good for forearm and brachiais.

[Stain]

I agree with Magic Man

[Magic Man]

Thanks for agreeing with me, I feel all warm and fuzzy now

[Tom]

Inclines aren't important to increase strength at all.

[Tom]

This is the routine i used
warmup- 10-15mins on the bike
day 1
warmup
abs- Legraises (3 sets x max reps)
lSquat 3x6
legcurls 2x6
leg extentions 2x6
calfraises ***

day 2
warmup
bench 3x6
narrow grip bench 2x6
shoulder press 3x6
farmers stand 2x30secs
side raises 2x10

day 3
warmup
abds-weighted situps 3x6
deadlift 3x3, weight should feel kinda light, have no problem picking it up
seated rowing 3x6
chinups 2x max
reverse grip barbel curls 2x6
shrugs 2x10

calfraises *** i got this excerise from someone

1) Done in 3 minutes
1- do 10 reps in a standing calf raise machine at 20 secs, no rest
2- do 10 raises with just body weight, 20 secs, no rest
3- 10 raises standing on thje floor 20 secs, no rest
4- take about 50% off the machine and do 10 raises 20 secs
5 same as 2
6- same as 3
7- as number 4
8- #2
9- #3

This worked really well for me.

[Tom]

oh, you usually weight 2-5 minutes between sets

also once a month try your max,

2x3 a@40%
3 @60%
1@80%
wait 5
1@95%
wait 5
1@100%
wait 5, etc etc, until you get your new max. and once you can do 6 reps increase weight as little as you can,