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Anonymous
>>33978 Never heard of it before, looked it up, now I know what you mean.
Here's a recommendation for a very simple workout (The exact one I use, infact) that you'll find has astonishing results for so little work.
Monday: Leg day 1 Exercise to target specific muscles that I want to grow (In this case, for me, my traps, so shrugs, you might want bigger arms, in which case, extensions\curls etc etc) I'll do anywhere from 6-12 reps (depending on exercise) for 3 sets.
Then I'll do 5 x 5 squats, aiming to be dizzy at the end of every set, and right on the edge of failure for the last rep of the last set.
Then 3 sets of 6 hamstring curls.
Then I'll do 1 upper back exercise, so lets say... chinups.
Tuesday: At home, I'll use my free weights to do bicep curls.
Wednesday: Pushes day. do the chosen exercise for desired body part, same set\rep scheme. Bench press 5 x 5, once again, aiming to feel almost dizzy (harder to get dizzy just pushing using upper body) after every set and thinking I'm gonna get crushed on the last rep of last set. Military press 3 x 5 Strict form 1 lighter leg exercise, normally good mornings.
Friday: Back day. chosen exercise, same reps\sets Deadlift, 5 x 5, aiming for super dizzy after every set and should nearly die on last rep of last set, back should feel like 2 steel rods by the end of this. Rows\chinups 3 x 5 (chinups would be weighted btw) and 1 more push exercise, in this case, normally jerks, but going down very low, to compliment the back workout.
Saturday\sunday, saturday is tricep extensions at home.
If you did that, whilst getting around 100 grams of protein a day, aiming around 2000-2,500 calories (or less if you can) a day, but trying to limit the carb intake hugely, and the carbs you do have, before 3pm, you shuold see results very quickly.
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