The compounds I do are one arm db rows and db presses, I do high reps 15-20 on the rows since I have a bulging disc. I use 20 lbs for the rows and 15 for the presses.
I can dumbbell curl 15 lbs for 15 reps. What should my workout schedule be. I can't understand it. It would be easy if I could curl 50 lbs, but I can't. I'd appreciate any help.
Could someone give me an example of a HST program for the bench press 1 rep max 200. I think it should be a 6 wk program with 2 wks rest, but am not sure of the details. Thank You.