Couple of questions

[lostboyrufio]

what is the correct way to power bench? i've heard extra wide grip arch your back, and plant feet, but i don't want to try it yet without some more advice.


i'm interested in adding powerlifts to my routine but i need help with a power lifting split. as of right now i've been doing each routine every other day.

Monday: Chest & Tris
Flat Bench- 1 warmup set, then 4 sets of 7
Incline- 3 sets of 7
Decline- 3 sets of 7
Close Grip- 3 Sets 7
Skull Crushers- 3 sets of 7
Weighted Dips on Bench- 3 sets 7

Tuesday: Off

Wednesday: Back & Bis
Preacher Curl: 1 warmup set, then 3 sets of 7
Stand Up High Row: 1 warmup set, then 3 sets of 7
Reverse Preacher Curl: 3 sets of 7
Bent Over Row on Incline Bench: 3 sets of 7
Hammer Curls: 3 sets of 7
Bent Over Row Standing: 3 sets of 7
T Bar row: 3 sets of 7
Lat Pullovers with EZ curl Bar: 3 sets of 7
(Shrugs if i'm not blasted already)

Thursday: Rest

Friday: Chest Tris
Sat: Rest
Sun: Back Bis
Mon: Rest
etc.

I'd like a Split that accomadates :
Chest Tris
Powerlift
Back Bis
Powerlift
Rest
Start over with Chest Tris, etc.

please help, thanks

[POWERJIM]

No legs or shoulder exercises? this is a huge problem you gotta start squatting, check out this site and look up bench press it will show you the difference http://www.midwestbarbell.com/videos.htm

[lostboyrufio]

jim do you think you could give me a split for those days in between chest and back

i'm up for anything.