Friday, January 11, 2013

My Brother In-Law is Strong as an Ox or Army Strong... His simple plan can bring you muscle #gains

He's 5ft 6 and incline bench presses around 315. I asked Kevin what he does and he gave me his base plan. He's a army guy so he may run, do push ups and pull ups on any given day. He said when he can crank out 300 push-ups in a session he knows his bench press is up around 300lbs.

Mon - Wed - Fri 
Decline, Flat, Incline Bench Presses
Front Squats
Upright Rows

4 sets each work in 6 rep range

Stick with poundage until you reach 10 to 12 reps then increase poundage back to a 6 rep range.

Tue - Thur

Push ups, Dumbbell Curls, Dumbbell Kickbacks

Post-Workout Meal 

Can of Tuna
Ramen Noodles

Twitter: @helpYOUgetGAINS