Are you tired of not getting the results that you're waiting for? Did your workout schedule make you bored? Why don't you make a big chance in your training? OK..HERE WE GO!!!
Everybody knows the fundamentals of weight training with the emphasize in gaining muscle or/and getting stronger, simple: COMPOUNDS EXERCISES. For time to time we always get to a point of not return and we try to find the best way to break that plateau and we spend time and dedication to apply approaches to break that plateau and sometimes we don't get what we want.
Here you will find a typical basic workout designed no just for a beginner but also for this particular advance lifter who want to make some big changes in their body. In these 12 weeks you will let your body repair those muscle fibers to make a muscle stronger and bigger.
We will train 3 times a week on nonconsecutive days (Monday, Wednesday, Friday), you will work the entire body 3 times during 2 weeks period.
Training
Train to failure, as you progress through this program you will start getting stronger. The weight that you use should make the last 2 or 3 reps of each set hard and failure should occur close to the prescribe rep target. When you hit the rep target, you should increase the weight and hit failure at or before the rep target.
Keep your reps range for muscular growth on 6 to 12 per set. Staying below 6 you are getting into powerlifting, is up to you to decide whether your priority is muscular growth or strength. Also you can combine both in a single workout with amazing results, to do that please follow one of my workouts: "MY MASS WORKOUT".
The month #3 on MY MASS WORKOUT routine I combine both principles, strength and mass. Also a big change is completed with a mass diet. Check your body weight at the beginning of week 1 and monitor your calorie intake to adjust it depending your needs. TRAIN HARD and be SAFE!!!
WORKOUT 1
| Back |
Deadlift ** |
3 x 6-8 |
| Shoulders |
Military Press **
Lateral Raises |
3 x 6-8
3 x 6-8 |
| Traps |
Dumbbell Shrugs |
3 x 6-8 |
| Biceps |
Barbell Curls **
Incline Dumb Curls |
3 x 6-8
3 x 8-10 |
| Abs |
Leg Raises
Crunches |
2 x 20
2 x 20 |
Click Here For A Printable Log Of Workout 1
WORKOUT 2
| Chest |
Bench Press**
Decline Flyes |
3 x 6-8
3 x 8-10 |
| Triceps |
Lying Triceps Ext**
Pushdowns |
3 x 6-8
3 x 8-10 |
| Legs |
Squats **
Leg Ext
Leg Curls ** |
4 x 6-8
3 x 8-10
3 x 8-10 |
| Calves |
Standing Calf Raises
Seated Calf Raises |
3 x 8-10
3 x 8-10 |
Click Here For A Printable Log Of Workout 2
** Perform 2 warm-up sets of 20 reps before the work sets.
DIET
| Breakfast |
6oz Oatmeal
6 Eggs (Whole)
1 Banana
4 Slices of Toast w/ Peanut Butter
Multivitamins
|
| Mid-snack |
Weight Gainer or Meal Replacement |
| Lunch |
3/4 lb Meat, Poultry or Fish
12oz Baked Potato
6oz Vegetables
Protein Drink w/Milk
|
| Mid-snack |
Protein Drink (Pre-Workout Drink)
10gm Creatine
10gm Glutamine
|
| Mid-snack |
Protein Drink (Post-Workout Drink)
10gm Creatine
10gm Glutamine
Vitamin C
|
| Dinner |
3/4 lb Meat, Poultry or Fish
12oz Baked Potato
6oz Vegetables
Protein Drink w/Milk
|
| Before Bed |
Protein Drink w/Milk
|
Thanks,
myworkouts2003@yahoo.com
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