if anybody has any adive or opinions on this program woulod be greatly appreciated..im looking to try it out ...my main goal is to add size...
i found it on bodybuilding.com............here it is
Note: Do a short warmup set before each exercise with approximately 50% of the weight you will use for the main working set. Do about 4 - 6 reps with this lighter weight, just enough to get warmed up.
Squats 1 X 8 - 10 reps
Leg Extensions 1 X 8 - 10 reps
Leg Curls 1 X 8 - 10 reps
Dumbbell Pullovers 1 X 8 - 10 reps
Barbell Overhead Shoulder Press 1 X 8 - 10 reps
Seated Rows 1 X 8 - 10 reps
Bench Press 1 X 8 - 10 reps
Barbell Bicep Curls 1 X 8 - 10 reps
Tricep Extensions 1 X 8 - 10 reps
Weighted Pullups 1 X 8 - 10 reps
Weighted Dips 1 X 8 - 10 reps
Standing Calf Raises 1 X 8 - 12 reps
Abs - 1 X 10 - 15 reps
Click Here For A Printable Log Of This Workout...
The workout should last no longer than 45 minutes! Plan your rest between sets accordingly so that you finish in this time period. Studies have shown that after 47 minutes of intense weight training, your cortisol levels shoot up. This means that the longer you workout AFTER 47 minutes, the LESS results you will get and the more likely you will overtrain. So get in the gym, lift hard, stay focused, and get out
The most important thing is that you lift to absolute FAILURE! This is not an option. It is almost 100% necessary to have a workout partner. If you need to get 8 - 10 reps, choose a weight that allows you to get 8 - 10 reps? But not even ONE more. I am serious!
Once you reach your last rep, you should not be physically able to do another one, no matter what. If Britney Spears promises to date you if you get one more, it wouldn't matter. You should NOT be able to do it. Only you can judge if you are truly putting all possible effort into each set.
i found it on bodybuilding.com............here it is
Note: Do a short warmup set before each exercise with approximately 50% of the weight you will use for the main working set. Do about 4 - 6 reps with this lighter weight, just enough to get warmed up.
Squats 1 X 8 - 10 reps
Leg Extensions 1 X 8 - 10 reps
Leg Curls 1 X 8 - 10 reps
Dumbbell Pullovers 1 X 8 - 10 reps
Barbell Overhead Shoulder Press 1 X 8 - 10 reps
Seated Rows 1 X 8 - 10 reps
Bench Press 1 X 8 - 10 reps
Barbell Bicep Curls 1 X 8 - 10 reps
Tricep Extensions 1 X 8 - 10 reps
Weighted Pullups 1 X 8 - 10 reps
Weighted Dips 1 X 8 - 10 reps
Standing Calf Raises 1 X 8 - 12 reps
Abs - 1 X 10 - 15 reps
Click Here For A Printable Log Of This Workout...
The workout should last no longer than 45 minutes! Plan your rest between sets accordingly so that you finish in this time period. Studies have shown that after 47 minutes of intense weight training, your cortisol levels shoot up. This means that the longer you workout AFTER 47 minutes, the LESS results you will get and the more likely you will overtrain. So get in the gym, lift hard, stay focused, and get out
The most important thing is that you lift to absolute FAILURE! This is not an option. It is almost 100% necessary to have a workout partner. If you need to get 8 - 10 reps, choose a weight that allows you to get 8 - 10 reps? But not even ONE more. I am serious!
Once you reach your last rep, you should not be physically able to do another one, no matter what. If Britney Spears promises to date you if you get one more, it wouldn't matter. You should NOT be able to do it. Only you can judge if you are truly putting all possible effort into each set.
Last edited:
