Just progressively increasing the weight. If you want to push big weights, you need to gain bodyweight. I'm not a powerlifter, I'm a bodybuilder...so strength isn't my main concern, muscle growth is.
Mon - Shoulders/triceps/traps
Tue - Lats (back)
Wed - Off
Thurs - Chest/biceps
Fri - Off
Sat - Legs (quads in AM, hams in PM)
Sun - Off
For chest, I'll rarely do flat bench. Now I focus on flat and incline dumbbell flyes.
For back (lats), I'll generally do one movement for width, and one for thickness. Width = Chins and behind the neck pulldowns, Thickness = bent rows, deadlifts, or Hammer Strength 1 arm seated rows.
For quads, it's usaully squats(barbell front or back, or hack squats), leg press, and extensions.
For hams, it's stiff leg deadlifts or lying machine leg curls.
For triceps, it's just cable pushdowns, and overhead db extensions.
Biceps, preacher curls, and alternate dumbell curls. I'll also hit forearms on bicep-day with reverse grip curls (palms facing down) and hammer curls (curl db with thumb facing upwards throughout entire curl).
Traps, machine shrugs and db shrugs.
I think that's it...
That's good.
for all those lazy assholes who don't feel like putting forth the effort to bulk up naturally.
and enjoy....
