yo i was making up this routine for someone that asked how to get big. i seen about 326 of those threads and it took me tooo much time to type this so i might as well make it a thread.. wit da help from muscle fitness magazine i made this up .. ight. ..
First of all you got to count your calories. For the first two weeks eat the normal amount of calories you would eat on a normal day say about 2,000. The from week 3-4 eat 500 more calories then you did for the first 2 weeks so now you at 2,500. Week 5-6 eat 3,000 calories and so on. Go to about 20 weeks doing this. Also take so true ma$s from this site ↪
www.prosource.net its cheaper here. NOW You got to lift heavy!!! or else
cause you want hypertrophy (muscle gain) it might look suspect but your workout is going to be like this ..
Monday And Thursday is
Triceps / Chest Day
Sets Reps
Do about 90% of your max
Incline Bench Press 2 X 3-5
Bench Press 2 X 3-5
Decline Bench Press 2 X 3-5
Cable Crossover 2 X 3-5
Close Grip Bench Press 2 X 3-5
Press Down 2 X 3-5
Tricep Extension 2 X 3-5
Tuesday And Friday is
Legs/Shoulders/Traps Day
Sets Reps
Again Do 90% of your max
Squats 2 X 3-5
Leg Press 2 X 3-5
Leg Curl 2 X 3-5
Calf Raises 2 X 3-5
Shoulder Press 2 X 3-5
Upright Row 2 X 3-5
Seated Lateral Raise 2 X 3-5
Shrugs 2 X 3-5
Wed/Sat is
Back/Biceps/Foreams
Sets Reps
90% Max
Deadlift 2 X 3-5
Bentover Row 2 X 3-5
Pull down 2 X 3-5
Seated Row 2 X 3-5
Dumbell Curl 2 X 3-5
Cable Curl 2 X 3-5
Hammer Curl 2 X 3-5
Zottman Curl 2 X 3-5
Wrist Curl 2 X 3-5
Now... do that for 3 weeks on the 4th week do what ever you choose including this
Abs
Sets Reps
Butterfly curl 2 X 25
Curl 2 X 25
Frog Kicks 2 X 10
Air bicycle 2 X 25
V-Up 2 X 10
Scissors 2 X 60 secs
Leg Raises 2 X 10
Cable Crunch 3 X 6 use about 40 lbs
Declince Crunch 2 X 10
Hanging Leg Raises 2 X 25
Then.. for the 5-8 week you go back to the regular heavy routine.
After week 8 :applause:...
Make sure you change up the routine after the full 8 weeks. Google the exercises if you don't know them. And last but not least drink you true ma$s first thing in the morning (ONCE you wake up) and RIGHT AFTER you done with you workouts. AND DRINK PLENTY OF WATER OR ELSE YOULL DIe!! .. not die but be real dehydrated. good luck and tell me your gains... it worked for me :greetings10: