Deadlift - Bench Press
Ok I wont pretend that I am king of the lifts but I do enjoy it and I want to get Stronger.
Ok so I developed my own program based off of the Standard Stong lifts 5x5.
Firstly I always Foam Roll and stretch before I even start lifting. Once done I do a few warm up lifts progressively building up to my training Weight.
Alright this is my Favourite program
Deadlift Bench Press Super Set
DEAD LIFT -160kg for 5 Reps
BENCHPRESS - 80KG for 5 Reps
I do this 5 times with about 1 min to 2 mins breaks.
I move on to a chest work out building on the bench work we just did.
Incline Dumbell Bench Press - 27.5KG for 8 Reps
Dumbell Fly's - 15KG for 8 Reps
I do this 3 times and Move onto a Bicep Superset
Reverse Curl - 14KG 8 Reps
Hammer Curl - 14KG 8 Reps
EZ Bar Curl - 28 KG 8 Reps
Again 3 Times
Now The Triceps
This Requires a cable machine
Superannuated Pull Down - #12 8 reps
Rope Pull Down - #10 8 Reps
Pronated Pull Down - #12 8 Reps
Now To finish
21 Gun Salute - 22.5kg
This is a horrid Bicep finisher to get you pump on
7 half way from hips
7 half way from shoulders
7 all the way from hips to shoulders
grab a shake and hit the showers I am done