3 Times per week, 1 knee bend, 1 from the floor, 1 press, 1 extra excercise.
Over Head squat
Box squat (paused or touch and go)
High bench squat
Dumb bell rows
Close grip bench press
Standing military press
Single db press
24-30 reps per excercise.
6*4, 4*6, 1*24, 2*12, 12*2 etc. etc.
Obviously set your weights according to rep schemes and 1rm percentages.
Edited by Dr. Cranium, 19 September 2012 - 09:07 AM.