Day 1 - Chest
Barbell Bench press 6 sets
Incline dumbell press 6 sets
Flat bench flys 5 sets
Day 2 - Back
Deadlift 8 sets
Weighted Pull ups 5 sets
Bent over rows 6 sets
Day 3 - Quads
Squats - 10 sets
Hack squat 6 sets
Lunges 6 sets
Day 4 arms
Barbell Curl 4 sets
Hammer Curl 4 sets
Reverse Curl 4 sets
Narrow Grip Bench Press 4 sets
Weighted Dips 4 sets
Skull crushers 4 sets
Day 5 shoulders traps
Behind Neck Press - 10 sets
Arnold Press -5 sets
Dumbell Rear Laterals 3 sets
Dumbbell Side Laterals 3 sets
Barbell shrugs - 6 sets
Day 6 Forarms, calves abs
Wrist Curls 10 sets
Calve raises 12 sets
Crunches 12 sets
Reps 6-8 Go heavy and keep piling on weight use momentum to eek out last few reps. Lift heavier every week even if it's only a few more pounds.
Breakfast 10 egg whites and oatmeal
Mid morning Protein shake
Lunch Chicken breast/tuna/salmon and pile of rice
Mid afternoon Protein shake
Pre-workout energy bar
Post-work out protein shake
Dinner steak and salad
Midnight snack plain yogurt.
Supplements
Creatine Ethyl Ester twice a day
ZMA twice a day
BCAA before and after workout
Glutamine after workout
Whey protein as much as you can stomach
Melatonin before bed
sleep 10 hours a night everynight
Drink 20 glasses of water a day two glasses at midnight.
Do this for 8 months and you will be like a stack of bricks.
Barbell Bench press 6 sets
Incline dumbell press 6 sets
Flat bench flys 5 sets
Day 2 - Back
Deadlift 8 sets
Weighted Pull ups 5 sets
Bent over rows 6 sets
Day 3 - Quads
Squats - 10 sets
Hack squat 6 sets
Lunges 6 sets
Day 4 arms
Barbell Curl 4 sets
Hammer Curl 4 sets
Reverse Curl 4 sets
Narrow Grip Bench Press 4 sets
Weighted Dips 4 sets
Skull crushers 4 sets
Day 5 shoulders traps
Behind Neck Press - 10 sets
Arnold Press -5 sets
Dumbell Rear Laterals 3 sets
Dumbbell Side Laterals 3 sets
Barbell shrugs - 6 sets
Day 6 Forarms, calves abs
Wrist Curls 10 sets
Calve raises 12 sets
Crunches 12 sets
Reps 6-8 Go heavy and keep piling on weight use momentum to eek out last few reps. Lift heavier every week even if it's only a few more pounds.
Breakfast 10 egg whites and oatmeal
Mid morning Protein shake
Lunch Chicken breast/tuna/salmon and pile of rice
Mid afternoon Protein shake
Pre-workout energy bar
Post-work out protein shake
Dinner steak and salad
Midnight snack plain yogurt.
Supplements
Creatine Ethyl Ester twice a day
ZMA twice a day
BCAA before and after workout
Glutamine after workout
Whey protein as much as you can stomach
Melatonin before bed
sleep 10 hours a night everynight
Drink 20 glasses of water a day two glasses at midnight.
Do this for 8 months and you will be like a stack of bricks.
on Day 1.....
