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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Routine Question

BoShow

New member
Hey guys,
I'm doing a strength routine consisting of the following for the big 3:
Weeks 1-4: 3 work sets of 8 reps
Weeks 5-8: 3 work sets of 5 reps
Weeks 9-12: 3 work sets of 3 reps
And I am doing a split like this:
Monday-Bench (chest and triceps)
Wednesday:Deadlift (back and biceps)
Friday: Squats (leg and shoulders)
Now after the bench press on Mondays, what assistance exercises should I do for the chest and triceps and for how many sets and reps? Here is what I'm thinking about:
Bench Press-cycle
Incline Dumbell Bench: 3 sets of 6-10 reps
Dumbell Flyes: 2 sets of 8-10 reps
Skull Crushers: 3 sets of 6-10 reps
Tricep Pushdowns: 2 sets of 6-10 reps
Dips: 1 set to total failure
Can someone please critique this for me? Thank you.
 
Assistance exercises for the chest that I've found useful are:
1-Dumbell bench presses,flat
2-Bottom position bench presses(you start with the bar on the pins and take a 2 second pause between each rep)
3-Weighted dips,parallel bars
Triceps
1-Decline close-grip(12-14 inches) bench presses

I like to do a moderate number of reps(5-8) for assistance work.Just 1 or 2 sets each.
 
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