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This what I do

Posted By: Chip Tallman
Date: Tuesday, 22 May 2007, at 9:54 a.m.

In Response To: workout week (rogerutley)

Sunday is Max Bench day.
1. Warm up Raw
2. Max Exercise without shirt. Working up to a max single. Reps start with 5 then 3 then 1 lowering the reps when they are no longer easy. Go until PR or failure. MAx exercises are Full range, 1-6 boards, Reverse Bands, Bands, Chains or whatever.

3. Inzer Rage X on contunue with same exercise. All singles until PR or failure.

4. 6 or 5 boards, Raw, close grip, pinky on rings. Work up to a max set of 3 or 5 and try to Pr.

5. Some kind of tricep extension. DB, BArbell MAchine. 6 sets of 8 reps.

6. LAt movement. Pulldowns, Rows, Machine or whatever. My favorite is lying back and LAt pulldown to bench groove with pauses. Helps to get you to touch in a shirt well. 4-6 Sets of 10.

7. Barbell or Dumbell Shrugs. 4 sets 10.

Monday extra Workout
Try to take only 15-20 minutes. Do 3-4 Exercises with high reps to help recover from workout from yesterday. Examples.
Bench movement 2 sets 25?
Tri pushdowns with green bands 3 sets 35?.
Pec Deck 2 sets 25?
Pushups to Bar 2 sets 25?
Hammer Curls 4-5 sets
Also do anything you missed on Sunday.

Tues Off

Wed. Speed Bench
1. Warm up

2. 8 sets of 3 speed bench. I change every week doing regular, Bands, Reverse Bands and Board.

3. 4 Boards. Work up to max set of 5.

4. The rest the same of Sunday.

Thursday. Same as Monday but try to do different movements.

Friday-Saturday off but feel free to throw any light work in for a few sets.

Make sure you have a couple good training shirts and work them every week to get a perfect groove.

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