Liftin'heavy

Here's a routine that worked well for me that took me from 195 up to 300(it didn't happen over night either).

Mondays

Bench Press 3 working sets(not including warm ups) 5-7reps for 2-3weeks then switch to 3-5reps

Incline Bench Press 3sets of 6-8, no need for warm up sets(throw in db's in place of barbells once in awhile for something different)

Flat Bench Db Presses or Flyes 3sets of 10

Lat pulldowns, bent rows, low pully rows, db rows, and so on and so on. Pick two or three exercises, vary your reps. Obviously the lower the reps scheme the more weight you should use. Train it hard, you're only training it once a week.

Abs-you decide.

Wednesday

Squats 3-4 working sets(not including warm ups) 5-7 and 3-5 reps schemes work best

Deadlifts can be done if desired or in substituteof another exercise. 3sets of 3-5

Leg Curls 3sets of 8-10(stiff legs can be used instead of leg curls but not with regular deadlifts

Leg Ext. 3sets of 8-10( I don't care too much for these but some people do)

Bicep work- pick a couple of exercises, 3sets of whatever.

Abs-again you decide

Train hard, remember, your only hitting these muscle groups once a week.


Fridays

Close Grip Bench 3sets of 5-7(not including warmups)

Front Presses 3sets of 3-5 reps

Tricep extensions(two handed with either e-z curl bar or db's) 3sets of 8-10

Dips or pushdowns 3sets of whatever

Side Laterals 3sets of 10-12

Abs- you got it, you decide

Last time... train these muscle groups hard. Once a week means hard and heavy(according to rep schemes).

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