All sets are 1 and the rep range is 100 for all
workout 1. /
chest: bench press
incline dumbell fly
cable cross over /
back: wide grip pull down
seated cable row
straight arm pull down /
shoulders: Smith Machine shoulder press
Dumbell lateral raise /
Trapezius: dumbell shrug /
Abdominals: Cable crunch /
workout 2 /
Quadriceps: Smith Machine Squat
leg press
leg extension /
Hamstrings: lying leg curl /
Calves: standing calf raise /
Biceps: Barbell Curl
preacher curl /
Triceps: lying triceps extension
triceps press down /
Ok, so last month i did a routine that had mostly 3 sets with 9-12 reps in each for everything. it was similar to this only more oriented to chest+triceps+abs, quads+hams+calves, shoulders+traps+abs, and Back+biceps+forearms. I want to change things up and the 100s routine is how i want to do it.
last month I increased my bench by 50lbs. I'm pressing 185lb at 10 reps with good form. Only thing is after that first set I have to take weight off to meet my rep goal range 10-12. I want to build muscle endurance so that i can do 3-4 sets of 185lb. should i stick with last months program, switch to a similar one, or do the 100s. i feel like i really want to try the 100s routine for one month.
2. i've increased my squat. now i can squat 225lb 10-12 times, but again i have to go down in weight somewhere between the 1st and 3rd set.
you see the trend here? should i continue as long as i get 10-12 no matter what weight i end up at, or do you think this 100s routine will be something new and different for my muscles to adapt to?
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