The following workout is just an example and may require some modification to fit you personally. Please warmup and stretch before doing any strength building exercises to avoid injury. Following this routine does not guarantee results in all individuals, please contact a medical professional if you have any concerns.
The 3 Day Cycle ( Twice Per Week)
This 3 day cycle is specifically for those of us who have built up to consistent 5-6 days/week routine. The weights will be subjective but the primary focus of this cycle is strength and mass, we'll keep weight at 80-90% of your max and reps low. It is important to track your weights and reps from workout to workout, refer to our Workout Logging Article for more information, this will keep you accountable and will allow you to see strength gains as time goes on.
Day 2: Chest/Shoulders (Chest Focus)
*Start this workout with a warm up of chest flies or press and Arnold Shoulder Press*
The focus of this chest/shoulder workout is destroy your chest! We are going to keep reps low and weight high to encourage strength and mass gains. As usual I'll put weights as an example to show how you should be increasing based on lower reps, your weights will vary. Remember that form is a priority, do not compromise your form to ego lift! Use a spotter or guards if available and push yourself to failure.
|Station 1||Dumbbell Flat Bench Press||12, 10, 8, 6||85, 85, 95, 100|
|Station 2||Dumbbell Shoulder Press||10, 8, 7, 6||80, 80, 85, 85|
|Station 3||Barbell Bench Press||10, 8, 6, 4||185, 185, 225, 245|
|Station 4||Cable Posterior Deltoid Raise||10,8,8,6||22, 22, 27, 27|
|Station 5||Peck-deck Lockout Alternating Flies||10,8,8,6||110, 110, 130, 160|
|Burnout||Machine Incline Chest Press||MAX||MAX|