Search:

close grip bench press
skull crushers
dips

bench press + incline press will help a lot too.

x3

also just increase strength in your arms

http://bp2.blogger.com/_gP9GcIrRlbg/SGFQe1rA0BI/AAAAAAAAArw/Hbbpy0j5YZg/s400/steroids.jpg

Add another set of squats, and your good to go :)

took a **** before u weighed the first time and a big piss.

2nd time u weighted yourself u had a big **** waiting to be taken and a big piss waiting to be taken. and u ate like a fatass and drank...

BTW man, following this you're going to have to cut down the upper body volume. So get in a full arms/chest day on tuesday, and get in back on friday.

3 sets per week!? No wonder your not seeing improvements man.

I say 2 warm up sets + 3 heavy sets once per week to parallel. Then 4 sets of box squats once per week. And 3 sets of full ass to...

just ask him to press on ur hand how much he helped out if any.

Some aussie lifters do legs everyday!

But being realistic here, Ive had good results in the past with such a format (legs only)

mon:
tues:
wed: squats + 3-4 exercises of other leg work...

This dude needs to try a nice long dirty :) bulk. And how about spend some time doing bent over rows and pull ups, and yes I hate to say it, but how about some curls :) This need needs some mass.

Why is it me and many others I talk to make great gains off of 3x a week? Another buddy of mine makes gains off of everyother day.

You people need to understand everyone's different and your...

tell that to my buddy who worked chest monday to friday, 5 days straight and had great gains off of it.

Honestly who coems up with these "rules" that you can only train a muscle once a week? 2-3x...

yes it does.

and curls works your legs

your watching your diet
from there just do sprints, do a lot of running, and do ab circuits along with the running, about 700-800 reps per circuit, and do these circuits 2x a week. Also do weighted...

mon/wed/sat

Take it a bit easier volume wise on saturday. 12 sets max per workout. 6 sets on saturdays.

chest/tris because thats how the bench press is!
back/bi's becuase of the pulling motion required.

give a rest day before shoulders.

you should do both weighted and lower reps, and do regular high rep ab circuits.

Being fully honest not everyone starts like that...

some people start worse...and some start out benching 135 easily. Or even higher.

Now you'll make some quick gains, just bench 3x a week and...

they work core stability

I've done routines such as...

bench press
incline with dumbbells
dips (weighted)
chest flys on flat with db
chest flys on incline

Total of 16 sets, and in the past I have been able to pull...