File :-(, x, )
Anonymous
Sup /fit/, like my new workout program? Here it is:

Monday: chest & triceps + calves
Tuesday: upper back & biceps + abs
Wednesday: rest day
Thursday: Shoulders & traps + calves
Friday: Upper arms & forearms + abs
Saturday: Thighs & lower back + calves
Sunday: rest day

Week 1: heavy lifting (6 rep sets, max weight).
Week 2: heavy lifting.
Week 3: heavy lifting.
week 4: high intensity lifting.(12 - 10 - 8 rep pyramid sets, low rest periods, supplemented with drop sets etc. for increased intensity).
Week 5: deload.
>> Anonymous
Oh yeah and supplements + cardio:

Creatine 4 weeks on, 2 weeks off.
Beta-alanine 4 weeks on, 2 weeks off.

2x 25mins of moderate to high intensity cardio via cycling on monday, tuesday, wednesday, thursday, friday, saturday.
Supplemented with irregular, low intensity 30-45minute walks throughout the week.
>> Anonymous
so youre training every muscle but abs and calves only one day a week ? thats pretty lame
>> Anonymous
>>429289
biceps and triceps get trained twice per week

but yeah, im not really sure how i can train every muscle group twice (or more) per week without having fucking xbawks hueg workout sessions or having to split them up like half in the morning, half in the late arvo.

having said that, ive got 3 months of holidays coming up so its not like i dont have the time...tips?