My pricey Freinds currently i'll take you step by step to realizing your dream. this is often aiming to be the guide for you to try and do what you've got desired to try and do for years. you'll not got to purchase magazines each month, you'll be able to save your cash for the most recent "Get huge & strong" guide as a result of this is often free, & you'll notice by the results you expertise by following this program that what you're reading is that the roadmap to absolute hugeness. the primary factor i'm aiming to do is tell you this would possibly not be easy. As a matter of reality, this may be a monumental challenge & it'll take a will power that you simply might not suppose you've got without delay.
Training
Here is the workout plan for the first three months.
Months 1-3
Day 1 : Upper Body
Flat Barbell Bench Press: 3 sets of 8-10 reps
Bent Over Barbell Row: 3 sets of 8-10 reps
Seated Dumbbell Press: 3 sets of 8-10 reps
Barbell Curl: 3 sets of 8-10 reps
Lying Triceps Extension: 3 sets of 8-10 reps
Day 2: Lower Body/Abs
Squats: 3 sets of 8-10 reps
Leg Press: 3 sets of 8-10 reps
Stiff Leg Deadlift: 3 sets of 8-10 reps
Lying Leg Curl: 3 sets of 8-10 reps
Seated Calf Raise: 3 sets of 15-20 reps
Crunches: 3 sets of 15-20 reps
Hanging Leg Raise: 3 sets of 15-20 reps
Day 3: Off
Day 4: Upper Body
Day 5: Lower Body
Days 6 and 7: Off
Go back to Day 1.
That is it. No more, no less. You grow once you rest, not once you train. perceive that currently thus you'll grow sooner. Rest for ninety seconds between sets. additionally do cardio two days every week for 15-20 minutes a session when your coaching. this is often sensible for your cardiovascular system and can keep you from gaining an excessive amount of body fat. additionally drink a liter of water whereas coaching to exchange what you lose whereas sweating and coaching.
Months 4-6
Day 1: Shoulders
Seated Military Press: 3 sets of 6-8 reps
Front Dumbbell Raise: 3 sets of 8-10 reps
Side Lateral Raise: 3 sets of 8-10 reps
Rear Lateral Raise: 3 sets of 10-12 reps
Day 2: Back/Biceps/Abs
Pull Ups: 3 sets of 6-8 reps
Bent Over Barbell Row: 3 sets of 8-10 reps
Close Grip Pulldowns: 3 sets of 8-10 reps
Seated Row: 3 sets of 10-12 reps
Dumbbell Shrug: 3 sets of 15-20 reps
Alternate Dumbbell Curl: 3 sets of 8-10 reps
Hammer Curl: 3 sets of 12-15 reps
Hanging Leg Raise: 5 sets of 20 reps
Day 3: Off
Day 4: Legs
Squats: 3 sets of 6-8 reps
Leg Press: 3 sets of 8-10 reps
Leg Eonsxtensi: 3 sets of 12-15 reps
Stiff Leg Deadlift: 3 sets of 12-15 reps
Lying Leg Curl: 3 sets of 12-15 reps
Standing Calf Raise: 5 sets of 15-20 reps
Day 5: Chest/Triceps/Abs
Incline Bench Press: 3 sets of 6-8 reps
Flat Dumbbell Flyes: 3 sets of 8-10 reps
Decline Bench Press: 3 sets of 10-12 reps
Dips: 3 sets of 10-12 reps
Rope Pushdowns: 3 sets of 12-15 reps
Weighted Crunches: 5 sets of 20 reps
Days 6 and 7: Off
Repeat Day 1.
Now the remainder goes to be curtail to a moment between sets and you'll be able to additionally add a 3rd cardio session when one in all the burden coaching days. make certain it's low intensity thus you do not burn muscle tissue.
Months 7-12
Day 1: Shoulders/Abs
Shoulder Exercise 1: 3-4 sets of 6-8 reps
Shoulder Exercise 2: 3-4 sets of 6-8 reps
Shoulder Exercise 3: 3 sets of 8-10 reps
Shoulder Exercise 4: 3 sets of 12-15 reps
Abs Exercise 1: 3 sets of 15-20 reps
Abs Exercise 2: 3 sets of 15-20 reps
Abs Exercise 3: 3 sets of 15-20 reps
Day 2: Back
Back Exercise 1: 3-4 sets of 6-8 reps
Back Exercise 2: 3-4 sets of 6-8 reps
Back Exercise 3: 3 sets of 8-10 reps
Back Exercise 4: 3 sets of 12-15 reps
Day 3: Legs
Quads Exercise 1: 3-4 sets of 8-10 reps
Quads Exercise 2: 3-4 sets of 8-10 reps
Hamstring Exercise 1: 3 sets of 8-10 reps
Hamstring Exercise 2: 3 sets of 12-15 reps
Calf Exercise 1: 5 sets of 20 reps
Calf Exercise 2: 5 sets of 20 reps
Day 4: Chest/Abs
Chest Exercise 1: 3-4 sets of 6-8 reps
Chest Exercise 2: 3-4 sets of 6-8 reps
Chest Exercise 3: 3 sets of 8-10 reps
Chest Exercise 4: 3 sets of 12-15 reps
Abs Exercise 1: 3 sets of 15-20 reps
Abs Exercise 2: 3 sets of 15-20 reps
Abs Exercise 3: 3 sets of 15-20 reps
Day 5: Arms
Biceps Exercise 1: 3-4 sets of 8-10 reps
Triceps Exercise 1: 3-4 sets of 8-10 reps
Biceps Exercise 2: 3 sets of 8-10 reps
Triceps Exercise 2: 3 sets of 8-10 reps
Biceps Exercise 3: 3 sets of 15-20 reps
Triceps Exercise 3: 3 sets of 15-20 reps
Forearm Exercise: 5 sets of 20 reps
Days 6 and 7 Off
One minute rest between sets. this can be reaching to be intense, however at this time you ought to be craving the punishment as a result of you recognize by currently that pain is weakness leaving the body. amendment the exercises each 6-8 weeks to stay from becoming bored and thus your body will not adapt to what you're doing. 2-3 days of cardio at twenty minutes low intensity.
Months 1-3
Day 1 : Upper Body
Flat Barbell Bench Press: 3 sets of 8-10 reps
Bent Over Barbell Row: 3 sets of 8-10 reps
Seated Dumbbell Press: 3 sets of 8-10 reps
Barbell Curl: 3 sets of 8-10 reps
Lying Triceps Extension: 3 sets of 8-10 reps
Day 2: Lower Body/Abs
Squats: 3 sets of 8-10 reps
Leg Press: 3 sets of 8-10 reps
Stiff Leg Deadlift: 3 sets of 8-10 reps
Lying Leg Curl: 3 sets of 8-10 reps
Seated Calf Raise: 3 sets of 15-20 reps
Crunches: 3 sets of 15-20 reps
Hanging Leg Raise: 3 sets of 15-20 reps
Day 3: Off
Day 4: Upper Body
Day 5: Lower Body
Days 6 and 7: Off
Go back to Day 1.
That is it. No more, no less. You grow once you rest, not once you train. perceive that currently thus you'll grow sooner. Rest for ninety seconds between sets. additionally do cardio two days every week for 15-20 minutes a session when your coaching. this is often sensible for your cardiovascular system and can keep you from gaining an excessive amount of body fat. additionally drink a liter of water whereas coaching to exchange what you lose whereas sweating and coaching.
Months 4-6
Day 1: Shoulders
Seated Military Press: 3 sets of 6-8 reps
Front Dumbbell Raise: 3 sets of 8-10 reps
Side Lateral Raise: 3 sets of 8-10 reps
Rear Lateral Raise: 3 sets of 10-12 reps
Day 2: Back/Biceps/Abs
Pull Ups: 3 sets of 6-8 reps
Bent Over Barbell Row: 3 sets of 8-10 reps
Close Grip Pulldowns: 3 sets of 8-10 reps
Seated Row: 3 sets of 10-12 reps
Dumbbell Shrug: 3 sets of 15-20 reps
Alternate Dumbbell Curl: 3 sets of 8-10 reps
Hammer Curl: 3 sets of 12-15 reps
Hanging Leg Raise: 5 sets of 20 reps
Day 3: Off
Day 4: Legs
Squats: 3 sets of 6-8 reps
Leg Press: 3 sets of 8-10 reps
Leg Eonsxtensi: 3 sets of 12-15 reps
Stiff Leg Deadlift: 3 sets of 12-15 reps
Lying Leg Curl: 3 sets of 12-15 reps
Standing Calf Raise: 5 sets of 15-20 reps
Day 5: Chest/Triceps/Abs
Incline Bench Press: 3 sets of 6-8 reps
Flat Dumbbell Flyes: 3 sets of 8-10 reps
Decline Bench Press: 3 sets of 10-12 reps
Dips: 3 sets of 10-12 reps
Rope Pushdowns: 3 sets of 12-15 reps
Weighted Crunches: 5 sets of 20 reps
Days 6 and 7: Off
Repeat Day 1.
Now the remainder goes to be curtail to a moment between sets and you'll be able to additionally add a 3rd cardio session when one in all the burden coaching days. make certain it's low intensity thus you do not burn muscle tissue.
Months 7-12
Day 1: Shoulders/Abs
Shoulder Exercise 1: 3-4 sets of 6-8 reps
Shoulder Exercise 2: 3-4 sets of 6-8 reps
Shoulder Exercise 3: 3 sets of 8-10 reps
Shoulder Exercise 4: 3 sets of 12-15 reps
Abs Exercise 1: 3 sets of 15-20 reps
Abs Exercise 2: 3 sets of 15-20 reps
Abs Exercise 3: 3 sets of 15-20 reps
Day 2: Back
Back Exercise 1: 3-4 sets of 6-8 reps
Back Exercise 2: 3-4 sets of 6-8 reps
Back Exercise 3: 3 sets of 8-10 reps
Back Exercise 4: 3 sets of 12-15 reps
Day 3: Legs
Quads Exercise 1: 3-4 sets of 8-10 reps
Quads Exercise 2: 3-4 sets of 8-10 reps
Hamstring Exercise 1: 3 sets of 8-10 reps
Hamstring Exercise 2: 3 sets of 12-15 reps
Calf Exercise 1: 5 sets of 20 reps
Calf Exercise 2: 5 sets of 20 reps
Day 4: Chest/Abs
Chest Exercise 1: 3-4 sets of 6-8 reps
Chest Exercise 2: 3-4 sets of 6-8 reps
Chest Exercise 3: 3 sets of 8-10 reps
Chest Exercise 4: 3 sets of 12-15 reps
Abs Exercise 1: 3 sets of 15-20 reps
Abs Exercise 2: 3 sets of 15-20 reps
Abs Exercise 3: 3 sets of 15-20 reps
Day 5: Arms
Biceps Exercise 1: 3-4 sets of 8-10 reps
Triceps Exercise 1: 3-4 sets of 8-10 reps
Biceps Exercise 2: 3 sets of 8-10 reps
Triceps Exercise 2: 3 sets of 8-10 reps
Biceps Exercise 3: 3 sets of 15-20 reps
Triceps Exercise 3: 3 sets of 15-20 reps
Forearm Exercise: 5 sets of 20 reps
Days 6 and 7 Off
One minute rest between sets. this can be reaching to be intense, however at this time you ought to be craving the punishment as a result of you recognize by currently that pain is weakness leaving the body. amendment the exercises each 6-8 weeks to stay from becoming bored and thus your body will not adapt to what you're doing. 2-3 days of cardio at twenty minutes low intensity.
Post a Comment