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something i put together last year for a few of my friends..
note; you can do 3-5day split in the gym, depends how much time you have and also what ur goals are..
it can be chest/bis back/tris shoulders/legs also works well.
do some research...
do NOT workout more then 1.5h..... after 1h ur not doing urself any good.
General Info
You have to be extremely dedicated to see results quick. The most important factors that people often under look are nutrition and sleep. Follow this ?owners manual? and you?ll amaze your self in no time.
Nutrition
You must eat six times a day. When attempting to gain weight the general formula is eat more calories than you burn and vice versa.
This list is just a suggestion; I recommend you follow one that fits you.
Meal 1 ? eggs, ham, tuna, salmon, sandwich with some sort of meat
Meal 2 ? cottage cheese, granola bar, yogurt
Meal 3 - eggs, ham, tuna, salmon, sandwich with some sort of meat
Meal 4 ? 1k calorie shake*
Meal 5 ? chicken breasts, beef, macaroni, potatoes, rice
Meal 6 ? 1k calorie shake*
1k Calorie Shake ingredients
-16oz skim milk (2 cups)
- 2 table spoon peanut butter (sugarless kind)
-1 scoop whey protein powder
-1 or 1 ½ cup raw oats
-1 banana
-throw all in blender?press the button?and enjoy.
Supplements
-Protein powder; take with the 1k shakes (2 scoops/day)
-Creatine; 1 table spoon before a workout and 1 after. Just 1 on off days.
-Multivitamin ? 1 cap with breakfast
-Fish oil ? 2 caps 1 hour before a workout or before sleep on off days
-Flax oil ? 2 caps 1 hour before a workout or before sleep on off days
-BCAA ? 2 caps with lunch
-Greens plus ? 3 caps with breakfast
In The Gym
3 days split
Day 1: Chest / Back
::Chest
-flat barbell bench press
-incline dumbbell press
-dumbbell flys or cable flys or machine flys
::Back
-dead lifts
-pull ups
-seated cable rows
-bent over cable rows
-back raises
Day 2: Shoulders / Legs
::Shoulders
-Military press dumbbell/barbell
-front raises
-side raises
-shrugs
::Legs
-squats
-go frenzy on the different types of leg machines.
Day 3: Arms
-Do supersets. Meaning you do a set of a triceps exercise then right away a set of a biceps exercise and that?s one superset. No rest in between the triceps and biceps exercises.
::Tris
-skull crushers
-dips
-over head dumbbell extension
-close grip bench press
-kick backs
-pull downs (rope or bar)
::Bis
-alternate dumbbell curls
-barbell curls
-preacher curls (dumbbell or barbell)
-pulley curls
-hammer curls
-concentration curls
How to work out
Push yourself. Always push yourself. Do 1 light set of an exercise and then step it up. Go up to your absolute maximum lift in 3 sets. Than do 2 sets more of your maximum.
Aim for 6-8 reps. I Aim for 7. If you can do more than 8 reps step up the weight. You should be struggling for your life on rep 6. On your 2 last maximum lift sets you will probably end up doing 5 or even 3 reps if you have truly reached your maximum.
Proper form is extremely important. Do no swing weights up. Do no cheat. The way you do an exercise with 10lbs should look the same way with 70lbs. Research a particular exercise to see what proper form looks like.
*Notes
-Try and sleep 7-9 hours a night. You gain muscle outside of the gym while you rest.
? If you do not know how to perform a particular exercise search the web for it.
- Research body building and read as much as possible yourself to become familiar with the science. This text is just meant to start you off at the right foot.
I hope this helps, enjoy. : )
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