bench press: more weight or more reps?

[Assani Fisher]

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for your goals, id go with a weight routine like this

Mon- Chest/ Tri
- Flat Bench x12(warmup) x12 x10 x8
-Incline DB bench (same)
-either incline flys or flys on a pulley machine(3x12)
-Skull crushers x12(warmup) x12 x10 x8
-Tricep pushdown(3x12)

Wed-Back/Bi
Lat Pulldown x12(warmup) x12 x10 x8
Db Row-same same
row machine 3x12
standing DB curl x12(warmup) x12 x10 x8
standing ezbar curl on pulley machine 3x12

Fri-shoulders/legs
Seated overhead db shoulder press x12 x12 x10 x8
DB front raises 3x12
seated lat raise 3x12
then watever leg exercises u want
Id end up with some crunches for your abs
After everyworkout jump on the treadmill for 20 mins at 5.0

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I do something similar except I do Chest/Tris/Shoulders on Tuesdays and Fridays and Back/Bis on Mondays and Thursdays. I mix leg workouts and do abs on all 4 days. I play basketball or do different cardio 6 or 7 days a week.

[theblackkeys]

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as i said its my version of an HIIT, i just used that as a foundation. Because its on a treadmill it is tough to change speeds every minute or so,and annoying. Thremp i agree 100 percent with changing up your workout, i have 3 complelty diff programs that i usee threw out the year, i just gave him a basic workout that i thought would achieve his short term goal

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Its not HIIT. Unless you blaze before there is nothing "high" about that workout.

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It's more like LIIT (as in LOW INTENSITY INTERVAL TRAINING. also get it? Lit? Blaze before workout? ha hahahaha ha aha).

u no i came up w/this myself cuz its tot. not fun e.