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I had been working Chest/Triceps Monday/Thursday. Then I was working Back/Biceps on Tues/Friday. I was working legs on Weds/Saturday. I do core work every workout. I do planks on chest days. I do renegade rows on back days. Obviously, I also work lower back on back days. I do situps and leg lifts on leg day.
As far as reps, I originally started with a traditional pyramid. I went with a warm up set at 50% max. Then, 10 x 60%. Then 8 x 65%. Then 6 x 70%. Then 4 x 75%.
I made great progress initially. I increased my bench by 50lbs in less than three months. The problem is that I have increased it only 10lbs in the last two months.
So, I started doing five sets of five reps. I started at 170lbs. The next workout I will move up to 175lbs.
I based it on a workout that claims to increase your bench 50lbs in eight weeks.
It says to workout your chest every five days. I am probably going to shave a day off of that. And do it every four days.
After the eight weeks, I think I am going to try your program for a month and see how it works.
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