I've been training for a year and a half - two years.
My problem has always been appetite - i was never able to consume enough calories. I resorted to getting alot of them from weight gainers, but put on fat rather than muscle.
My workout: Mon and Fri
Chest:
Barbell Bench - 3 sets * 10/8/6 increasing weight
Incline Bench - as above
Alternate between Flat and Incline Flyes on the monday and friday
superset flyes with
Cable crossovers (light)
Shoulders:
Clean press (on monday only) 3 sets - 8/6/6 increasing weight
Dumbell press 15/10/8 increasing weight
Side laterals - 3*10
Rear laterals - 2 * 8
Triceps:
Dips
Machine dips (just started using, feel really good after them...)
Rope Pushdowns, all three sets in the range of 6 - 8
Wed: Back and Legs
Back:
Barbell Rows - 3 sets 10/8/6
or One arm rows as above
Lat Pulldown - 3 sets - 15/10/8
Deads: 8/6/6
(On sundays go all out on pull ups as working out at home + do bb rows)
Biceps:
Barbell Curls 3 sets 10/8/6
Incline DB curls 3 sets 10/8/6
Hammer Curls 2 sets 10/10
Legs:
Squats 10/8/6
Leg Press 15/12/10
Leg Ext 10/8
Leg Curl 10/8/6
Calf Raises 25/20/15
Yeah i am getting worried about gyno, but i dont know anyone to get nolva from. I applied to the trusted sources section but it's been saying membership pending for some time. |