by bryan ludwick
(queen creek, az, usa)
go light but keep yourself working out.
bench 5 sets of 15 reps
dumbell press 4 sets of 20 reps
bench 4 sets of 12 add weight as you progress
dumbell press 4 sets of 20 reps
3 sets of 10 reps
dumbell press 4 sets of 20 reps
do your max get 3 reps in
now do this for 4 days a week and prepare to see the muscle to pack on i did this and my max grew from 175 too 245 in just a few months in between sets rest for 1-2 minutes drink plenty and remember to breath.
(enjoy)