kmacattack
New member
I'm about 196cm and 100 kg. been hitting up a split program for the last 4 months. Everything is coming along fairly well except bench. my pec routine is as follows: (making sure i touch the chest).
Bench:
12 by 30kg
10 by 50kg
4 sets at 5-6 by 90kg
Incline dumbell press:
4-5 sets 35kg 5-6 reps
dumbell flys:
4-5 sets 15 kg 5-6 reps
Bench:
12 by 30kg
10 by 50kg
4 sets at 5-6 by 90kg
Incline dumbell press:
4-5 sets 35kg 5-6 reps
dumbell flys:
4-5 sets 15 kg 5-6 reps