If there is one exercise that doesn't need introduction, it's the bench press. Pick a weight that forces you to fail at 60 reps. Push the bar back to the starting position explosively as you breathe out.
The wrist support really gets in the way on biceps, though.
Originally Posted by Steffen I am in the same boad actually, I started bulking last january with than 139 pounds.
Same deal with tricpes, monday they are a primary, tuesday they are a secondary muscle used.
Usually people will either do a muscle building or a strength building but not both at the same time.
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