stevieygb 
"I want to gain 10LBS of pure muscle in the next 3 months"
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Tuesday:
Bench Press - 4 sets @ 80-90% of 1RM x 6-8 reps
Incline D/B Press - 4 sets @ 80-85% of 1RM x 6-8 reps
Decline D/B Press - 4 sets @ 80-90% of 1RM x 6-8 reps
Cable flys
Sometimes followed by Press ups (the one’s where you do ten, then stay on the ground for 10 without releasing your position and then do another ten etc)
Triceps also that day, pull overs, close grips and extensions 4 sets each @ 75% of one rep max x 6-8 reps
Wednesday:
Back & Biceps
Wide grip weighted chins 4 sets @ 80-90% of 1RM x 6-8 reps
mixing with alternate side chins
Deadlifts 4 sets @ 80-90% of 1RM x 6-8 reps
Bent over row 4 sets @ 80-90% of 1RM x 6-8 reps
Seated row 4 sets @ 80-90% of 1RM x 6-8 reps
For biceps, barbell curls, 21’s and hammer curls 4 sets @ 75% of one rep max x 6-8 reps
(sometimes percentage just decided by whatever is available ie. 15kg d’bs)
Thursday
Rest day
Friday
Shoulders
Behind Neck Barbell 4 sets @ 80-90% of one rep max x 6-8 reps (just to ears)
Shrugs 4 sets @ 6-8 reps
Lat Raises - 3 drop sets
Arnie Presses 4 sets @ 80-90% of one rep max x 6-8 reps
Saturday or Sunday
Legs
Squats 4 sets @ 80-90% of one rep max x 6-8 reps
Leg curls 4 sets @ 80-90% of one rep max x 6-8 reps
Revervse curls 4 sets @ 80-90% of one rep max x 6-8 reps
Walking lunges w. 2×10-15k d’bs, doing four lengths
Calf raises - 100 raises on smith machine w. bodyweight on bar
The reason I'm doing it, is to hopefully increase hypertrophy, i hope if anybody reads this, they'll maybe have some helpful tips to give me.
Going to do this for another week and then take my measurements and track my progress from there.
I'm not looking to become a monster like some of you monsters (who are very impressive) but between athletic and huge! |
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