Monday

light flat bench presses 4  sets  x 5  reps 
use a poundage you could probably do 9 reps with but do only 5!

partial movement:

bench presses 3 x 6
use a power rack. To determine how many inches you should  
lower the bar, lie on the bench with your arms completely  
extended and measure from the highest point of your chest to  
the wrist. Every 2 weeks or so lower the starting point for the  
partial bench press by one-sixth of your total arm length. If  
your arms are 24 inches long, divide that figure by six, which  
equals four inches. For the example, during the first two weeks  
lower the bar four inches from lockout, and the next two  
weeks lower it another four inches, for a total of eight..

lying triceps extensions 4 x 6
using an EZ-curl bar, lower it to your nose and extend. You  
might want to use elbow ace supports for this exercise,  
maybe even two on each elbow, because there's a lot of  
stress on the elbow joint.

Barbell shoulder presses 4 x 6
work up to two good sets with a heavy weight.

Tuesday

Deads (alternate between regular deads and rack pulls  
every other week) 3 x 5

Bent over rows 4 x 8

Close grip lat pulldowns 4 x 10

Face pulls 4 x 10

Wednesday - off.

Thursday

heavy flat bench presses

weeks 1-3: 4 x 5

weeks 4-5: 4 x 5

weeks 6-8: 3 x 3

week 9: 2 x 3

week 10: go for a max attempt

heavy flat bench supports 4 x 20 seconds

*Maximum poundages,…followed by incline presses  
using same protocol.

Static holds
Begin with 20 to 40 % more than your best maximum  
single effort in the bench press. The idea is to support the  
massive poundage at arms length with a very slight - at most -  
elbow bend for 5 to 20 seconds. When you can hold the  
weight for four sets of 20 seconds, it's time to add more  
weight. (both incline and flat) 2 sets 1 reg grip, 1 close

lying triceps extensions 4 x 6

partial lying triceps extensions 3 x 6
Again working within the confines of the power rack,  
adjust the flanged steel rods safety catches so you only  
have two or three inches to extend, or press, the bar to  
lockout. You can add variety to the movement by  
turning your palms either up or down and by alternating  
your grip width on each set so you work all three  
aspects of the triceps.

Bradford presses 4 x 6

Friday

Side laterals 4 x 8

Front raises 4 x 8

Preacher curls 4 x 10

Barbell curls 4 x 10

Saturday

Squats 1 x 20

quarter squats 3 x 6
do these every other week, alternating with heavy  
squat supports! Use about 50 lbs more than you use on  
your regular squats to begin with and only go 1/4 of the  
way down. Don't lock your knees.

Hack squats 3 sets of 21's

Sunday - off