Welcome to Muscle Monday!
We just wrapped up the 7 week, Increase Your Bench workout routine.
Today, we'll shift into a small phase of Classic Volume Training for a few weeks.
Volume Training is basically higher sets and higher reps at lower weights.
The basic plan will be:
Monday: Chest & Back
Wednesday: LEGS!
Friday: Bi's and Tri's! ARM DAY!
Sets will be done in Super-Set fashion, meaning you'll pair up two opposing muscle groups/actions and alternate between the two.
Example:
Bench Press for 10 reps, rest 1 minute, do Lat Pulldwons for 10 reps, rest 1 minute, return back to Bench Press for 10 reps, rest 1 minute, do Lat Pulldowns for 10 reps, repeat through 8 full rounds.
Setting up two areas/stations to alternate between the two exercises will work best.
A 10 to 12 rep max is good to use in this. 65% of an estimated 1RM is a good rule of thumb.
Here we go with Today's Routine:
Monday:
Bench Press: 8 x 10 @ 65%
Lat Pulldowns: 8 x 10 @ 65%
Rest 1 minute between sets as you alternate exercises.
DB Incline Presses: 4 x 10 @ 65%, or at 10RM
DB 1 Arm Rows: 4 x 10 @ 65% or at 10RM
Rest 1 minute between exercises
Don't forget to BENCH today:
Today's Fitness Tip:
Eat your Eggs!
Eggs are a great, cheap source of protein. We all know that Protein Helps You Grow, Bro.
If you're tired of protein shakes, get some eggs cooked. Hard boil them to get egg whites in your salads or as a supplemental snack to your main meal.
Personally, I'm a fan of a couple fried eggs and some meat on the side.
MMMMM.... it's a tasty way to start the day.
Train The PJ WayPJ Wimpleton
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Coach Rick Karboviak
http://asapworkouts.com
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