Train The PJ Way Newsletter:
Muscle Monday
Good Monday To You, Wimpleton Warriors!
It's International Bench Press Day, as every Monday ought to be. Let's tackle Week 6 of the IYBPB50# Workout!
Today, it is Week 6, Day 1.
Week 6, Day 1
Bench Press: 2 x 5 @ 95%, 2 x 3 @ 100%, 1 x Failure @ 105%
DB Bench Press: 3 x 8
Side Raises: 3 x 8
Lying Tricep Extensions: 3 x 8
Pulldowns: 3 x 8
Barbell Rows: 3 x 8
DB Curls: 3 x 8
If you've been lifting like a beast with the IYBPB50# program, you're probably wondering what comes next?
What would you like to do next? There are only 2 weeks left of this program, since its a 7 week plan to follow.
Options could be:
1. The Program That Never Left The Weight Room
2. Old School 5x5
3. Classic 3 by 10
Comment in the Comments on your option you'd like to see!
Of course, you know I love this powerful lifting program:
Get your "Lifting Plan" shirt at PJ's Fitness Shop!
Today's Fitness Tip is never underestimating the power of dumbbells. I'm not talking about the 3# pink ones, talking about the adjustable kind that you can get in the sporting goods section at your department store or in a sporting goods store with plenty to choose from. If you want to setup your own home gym with a lot of hex dumbbells, go ahead if you have the money or the room for it. The adjustable kind of 1" standard weights works greatly and has worked for decades for many home gyms. Dumbbells fit everyone and allow a great range of motion for all your joints. Working in a 3-D motion to control them is a great benefit of working with dumbbells. Get an adjustable bench for under $100 and you got yourself a great deal on a home gym. A nice standard weight set with barbell and dumbbell handles is around $100 as well, maybe a little more. I suggest getting the ones with spin collars on them, since they will hold the weights in place a lot better than spring clips, especially if you are lifting heavy. If you can find a used set at a thrift shop or used sporting goods place, you can probably get a better deal on a complete set and maybe even a bench as well. If you need more weights, they aren't too terribly expensive either to add more plates. Walmart and Target have a good selection of additional plates to choose from.
Anyhoo, a good home gym equipped with dumbbells can allow you to do a wide variety of exercises and workouts to follow. A home gym is always open, you can play your own music (or watch your own shows, as some fitness centers are even taking away your news channels from you! True story, bro...) and you'd be surprised what you can get done with a home gym.
Of course, the best gym you can go to is the Rats Alley Barbell Club gyms all across the country.
Lift. Dominate. Repeat.
Read about how RABC started up and grew to mythical proportions in The Seriously Awesome Guide to Seriously Awesome Fitness.
Train The PJ Way
PJ Wimpleton
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Coach Rick Karboviak
http://asapworkouts.com
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