EzyRyder

Workout 1a-
Chest-Incline bench press
Shoulders-BTB press
Triceps-CGBP
Back Width-Pullups
Back Thickness-Deadlifts

Workout 2a-
Biceps-EZ bar curls
Forearms-BTB wrist curls
Calves-Standing BB calf raises
Hamstrings-SLDL
Quads-Zercher Squats

Workout 1b-
Chest-Decline Bench Press
Shoulders-Military Press
Triceps-Dips
Back Width-Rack Chins
Back Thickness-BB rows

Workout 2b-
Biceps-DB curls
Forearms-Hammer curls
Calves-
Hamstrings-Lying leg curls
Quads-Squats

Workout 1c-
Chest-
Shoulders-
Triceps-Reverse grip bench
Back Width-Face Pulls
Back Thickness-

Workout 2c-
Biceps-
Forearms-Reverse grip ez bar curls
Calves-
Hamstrings-
Quads-


I need help filling in the blanks, and if you could suggest different back width exercises I'd aprreciate it. I have no machines, only my home gym.

bubba g

looks pretty solid..

without machines you are kind of limited for back width exercises.. you might want to add narrrow grip chins in there to hit the lower lats...

DJSTARER

benching motions arn't really chest exercises... of the three (incline, flat, decline), incline is the most chest oriented. I would take out decline bench and add dips if u want to train your chest. You can replace the dips that you had ifor triceps with some kind of CG overload move like a lockout. IMO, if u start training your tri's heavier, they will explode. DB pressing is also a good chest move.

In general, changing up your rep range will yeild great, if not better results than exercise change. Both are very effective, and the MOST effective way, IMO, is to both change rep ranges and exercises frequently. Progressive overload, however you do it, is the name of the game.

I can't complain about ur exercise selection. It's solid. But you may just want to stick to the few which YOU like the most, and vary intensity/volume by itself.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

Total 1400 in competition

EzyRyder

I think you guys missed all the blank spots where I was asking for exercise selection advice.

bubba g

I agree that the way most people perform the bench press, that it is not much of a chest movement (triceps, and shoulders mainly) but done the right way barbell bench press is a very good chest exercise. There is the powerlifting version, and the bodybuilding version.

by keeping your elbows under the bar, and limiting the range of motion to the middle of the movement, you hit the chest etreemly well.... The problem is that most people do a cross between the powerlifting version, and the bodybuilding version using too much range of motion, and too heavy of a weight for the chest to handle so they end up cheating the weight up with shoulders, then triceps. and then wonder why their front delts, and triceps grow, but their chest wont.

bubba g

Sorry I did miss the blanks.... ok filled them in now in bold...

EzyRyder

Thanks G!

bubba g

No problem bro....

romanaz

you could also try Sumo or Stiff leg Sumo deadlifts too for hamstrings

__________________

FDU Devils Weightlifting
94kg Weightclass

Best in Competition:
Snatch : 60kg
Clean and Jerk : 81kg
Total : 140kg

Best in Training:
Snatch : 67kg
Clean and Jerk : 85kg

Goals by end of Spring Semester:
Snatch : 80kg
Clean and Jerk : 100kg



supplements.net Rep

Status :
Perfecting Technique and Regaining Strength


My Olympic Lifting Journal
http://www.ironmass.com/workout-logs...tml#post157525

EzyRyder

Thanks, Romlove