So here's a typical workout week for me. By no means, do you have to do everything. It's just a suggestion. The rest periods are somewhat lax. I usually take 48-60 hours rest between workouts. Sometimes I get unmotivated and take 72 hours rest.
Monday 11 am
Reflexive bench press
Warm-up
Single rep max out set
1 set of 3 reps (usually twenty to fifty pounds less than single max out rep weight)
Single rep max out set
1 set of 3 reps
Single rep max out set
1 set of 3 reps
Single rep max out set
Tricep extensions (these can be done either using a cable hooked to a machine or suspending a bar over your chest with a double overhand grip and lowering the bar by bending the forearms and lowering the bar at the elbow to the point where the forearm comes close to touching the bicep)
Warm up
Single rep max out set
Single rep max out set
Single rep max out set
Single rep max out set
Add more single rep sets if needed to attain a feeling of soreness in the tricep muscles
Standing Bicep Curl with straight barbell(these have to be done while standing on concrete or two 45lb plates. You need a stable surface so you can keep your whole body in alignment. It's also important to take a small sip of air and hold your breath before lifting and after completing the lift because it keeps your lower back in a locked tight position)
Warm up
Single rep max out set
Single rep max out set
Single rep max out set
Single rep max out set
Add more single rep sets if needed to attain a feeling of soreness in the bicep muscles
Regular Deadlifts
Warm-up without straps and when the weight gets too heavy to grip, switch to straps.
1 rep max out set with straps
1 rep max out set without straps
1 rep max out set with straps
1 rep max out set without straps
1 rep max out set with straps
1 rep max out set without straps
1 rep max out set with straps
Reflexive squat
Warm-up
1 rep max out set
1 rep max out set
1 rep max out set
1 rep max out set
Add more single rep max out sets if needed to achieve soreness in the quadriceps and glute muscles
Wednesday 9 pm
Pause bench press
Warm-up
Single rep max out set
1 set of 3 reps (usually twenty to fifty pounds less than single max out rep weight)
Single rep max out set
1 set of 3 reps
Single rep max out set
1 set of 3 reps
Single rep max out set
Seated military press (these are done while sitting and lifting the bar by grasping the bar with a double overhand grip and pressing both arms overhead. They can either be done at a military press rack or squat rack with adjustable safety arms. Take a small sip of air to maintain tightness in the torso but not enough to cause any arch in the lower back which could lead to injury. The start of the lift is to have the bar at shoulder level where it's high enough to get the palms under the bar but low enough where you can touch your forearm to your bicep. Never lift the bar out from behind and above your head. This puts the shoulders in a position susceptible to injury.)
Warm up
1 rep max out set
1 rep max out set
1 rep max out set
1 rep max out set
Add more single rep max out sets if needed to achieve soreness in the tricep muscles.
Standing dumbell curls or one arm cable bicep curls (the main point of this is to extend the hand or hands behind the vertical plane of the torso before the lift is initiated. The form for this is the same as the standing bicep barbell curl. Before the lift you're going to take in a small sip of air through the nostrils to lock the lower back in place but not so much that you put a severe arch in the lower back. Stand on either concrete or 45lb plates to give your feet a nice stable foundation to lift from.
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