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Old 06-18-2012, 04:12 PM
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Commander Commander is offline
Commander is enjoying bodybuilding
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Join Date: Sep 2007
Location: North East U.S.A.
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Going to be doing a concentrated push spec phase. 3 days of pushing workouts in a row to really create a massive stimulus for growth, then Legs, Pull, Push on Thursday through Saturday respectively.

Push Day #1

* Bench work supersetted with Bicep Pump work or Ring Rows (not noted below)
* Preceded each new Bench exercise with Chest Pump work (not noted below)

OH Press
130x5, 4 sets

SS w/

Band Face Pull

170, 175, 180, 190, 195, 200, 210, 215, 220, 225x3

Bench (Chains +50)
130x6, 4 sets

Partial Bench (10 middle reps and 5 top reps - constant tension, then 5 full reps)
130, 3 sets

Chest Pump Work


Speed Bench
130x3, 5 sets

1 set pushup to failure, emphasizing the stretch position with pauses and partials

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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