I made this workout from 2 workouts that have both worked great for me.
I am 6 ft tall, 21 years old and have been lifting since i was 15, but have gotten serious in the past 2 years. I am a very hard gainer and lose weight really fast. The most I have ever weighed was 190 during football my senior year in HS. This workout takes about 15 to 17 days to go through once depending on how many rest days you take.
I started 1-11-08 weighing 168 lbs
then jumped up to 177 on 1-27-08 after doing the workout once
through then up to 182 on 2-13-08 twice through.
I weighed in at 185 once but it was probly cuz I had eaten a crazy amount off food the day before and couldnt crap it out.
The only cardio I did was basketball 2-3 times a week.
Supplements: Creatine Monohydrate 5 G/day, L-Arganine @ 3 G/day, BCAAs
I bet im holding about 5 lbs of water right now... but 9 lbs of muscle is still good.
I was also eating insane amounts of food, no real diet, I just tried to eat as much as possible and eat about twice as much protein as carbs.
There is a catch to this workout tho, if you do the whole thing its def overtraining... on chest/tris and bis/back day, I would skip one lift, whichever i didnt want to do that day and I would take at least one extra rest day a week.
My strength incrased alot each week and I almost could see my muscles growing
Ok, here it is, tell me what yall think... Week 1 is light weight, higher reps, Week 2 is heavy low reps
Workout 1. Light
Day 1
Chest/Triceps
Incline Bench Press 3 X 8 1 X 6
Skull Crushers 3 X 10 1 X 8
Bench Press 3 X 8 1 X 6
Cable Push-Downs(close grip) 3 X 10 1 X 8
Incline Dumbbell Press 3 X 10 1 X 8
Over-Head Tricep Extensions 3 X 10 1 X 8
Incline Dumbbell Flys 3 X 10 1 X 8
High Arm Pec Deck 3 X 10 1 X 8
Cable Cross-Overs 3 X 10 1 X 8
Lower abs
Day 2
Back/Traps/Biceps
Pull-Ups 3 X 12 1 X 10
Preacher Curls (close grip) 3 X 10 1 X 8
Seated Rows 3 X 10 1 X 8
Hammer Curls 3 X 10 1 X 8
Upright Rows 3 X 10 1 X 8
Barbell Curls 3 X 10 1 X 8
Dumbbell Shrugs 2 X 15 1 X 12
Reverse Barbell Curls 3 X 10 1 X 8
Reverse Incline Flyes 3 X 10 1 X 8
Upper abs
Day 3
Military Press (front) 3 X 10 1 X 8
Squat 3 x 8 1 x 6
Arnold Press Front 3 X 10 1 X 8
Leg Press 3 x 8 1 x 6
Side/Rear Lateral Raises 3 X 10 1 X 8
Leg Curls 3 X 10 1 X 8
Bent-Over Dumbbell Flys 3 X 10 1 X 8
Leg Ext 3 X 10 1 X 8
Day 4 Rest ABS ABS ABS
Day 5
Chest/Triceps
Decline Bench Press 3 x 8 1 x 6
Cable Push-Downs(close grip) 3 X 10 1 X 8
Incline Bench Press 3 X 8 1 X 6
Rev Over-Head Tricep Extensions 3 X 10 1 X 8
Cable Cross-Overs 3 X 10 1 X 8
Dumbbell Flys 3 X 10 1 X 8
Skull Crushers 3 X 10 1 X 8
High Arm Pec Deck 3 X 10 1 X 8
Day 6
Back/Biceps
Pull-Ups 3 X 12 1 X 10
Barbell Curls (close grip) 3 X 10 1 X 8
Bent Rows 3 x 10 1 x 8
Hammer Curls 3 X 10 1 X 8
Seated Rows 3 X 10 1 X 8
Cable Curls 3 X 10 1 X 8
Upright Rows 3 X 10 1 X 8
Dumbbell Shrugs 3 X 10 1 X 8
Lower Abs
Day 7
Shoulders/Legs
Arnold Press Wide 3 X 10 1 X 8
Leg Press 3 x 8 1 x 6
Military Press 3 X 10 1 X 8
Squat 3 x 8 1 x 6
Side/Rear Lateral Raises 3 X 10 1 X 8
Leg Ext 3 X 10 1 X 8
Bent-Over Dumbbell Flys 3 X 10 1 X 8
RDL 3 x 8 1 x 6
Upper Abs
Rest Day
Workout 2. Heavy
Day 1
Chest, Tris
Incline Bench 5 x 5
Decline Bench 5 x 5
Skull Crushers 3 x 8 1 x 6
Tri Pushdowns 3 x 8 1 x 6
Dips 3 x AMAP
Pec Deck 3 x 8 1 x 6
Cables Crosses 3 x 8 1 x 6
DB Bench 4 x 6
Lower Abs
Day 2
Back, Bis
Pull ups 1 x AMAP
Lat Pulls 4 x 6
Bent Rows 5 x 5
T Bar Rows 3 x 8 1 x 6
Upright Rows 3 x 8 1 x 6
Preacher Curls 4 x 8
Shrugs 4 x 10
BB Curls 4 x 8
Hammer Curls 3 x 10
Upper Abs
Day 3
Legs, Shoulders
Military press 4 x 8
Squats 5 x 5
Arnold Press 4 x 8
Lat Raises 4 x 10
Deadlift 3 x 3
Rear Delts 4 x 10
Day 4 REST All ABS
Day 5
Chest, Tris
Flat Bench 5 x 5
Incline 5 x 5
Skull Crushers 3 x 8 1 x 6
Tri Pushdowns 3 x 8
Dips 3 x AMAP
Pec Deck 3 x 8 1 x 6
Cables Crosses 3 x 8
Incline DB bench 4 x 6
Day 6
Back, Bis
Bent Rows 5 x 5
Pull ups 1 x AMAP
Lat Pulls 4 x 6
Seated Rows 3 x 8
Upright Rows 4 x 8
Preacher Curls 4 x 8
Shrugs 4 x 10
BB Curls 4 x 8
Hammer Curls 3 x 10
Lower Abs
Day 7
Shoulders, Legs
Behind Neck Press 4 x 8
Squats 5 x 5
Military press 4 x 8
Lat Raises 4 x 10
Rear Delts 4 x 10
Arnold Press 4 x 8
Deadlift 3 x 3
RDL 5 x 5
Upper Abs
Rest Day
I swear by this workout, now that im done bulking cuz its strarting to get warm im going to do a really high rep workout for 2 weeks then start doing this workout again incorporating cardio too to get really ripped.
I am 6 ft tall, 21 years old and have been lifting since i was 15, but have gotten serious in the past 2 years. I am a very hard gainer and lose weight really fast. The most I have ever weighed was 190 during football my senior year in HS. This workout takes about 15 to 17 days to go through once depending on how many rest days you take.
I started 1-11-08 weighing 168 lbs
then jumped up to 177 on 1-27-08 after doing the workout once
through then up to 182 on 2-13-08 twice through.
I weighed in at 185 once but it was probly cuz I had eaten a crazy amount off food the day before and couldnt crap it out.
The only cardio I did was basketball 2-3 times a week.
Supplements: Creatine Monohydrate 5 G/day, L-Arganine @ 3 G/day, BCAAs
I bet im holding about 5 lbs of water right now... but 9 lbs of muscle is still good.
I was also eating insane amounts of food, no real diet, I just tried to eat as much as possible and eat about twice as much protein as carbs.
There is a catch to this workout tho, if you do the whole thing its def overtraining... on chest/tris and bis/back day, I would skip one lift, whichever i didnt want to do that day and I would take at least one extra rest day a week.
My strength incrased alot each week and I almost could see my muscles growing
Ok, here it is, tell me what yall think... Week 1 is light weight, higher reps, Week 2 is heavy low reps
Workout 1. Light
Day 1
Chest/Triceps
Incline Bench Press 3 X 8 1 X 6
Skull Crushers 3 X 10 1 X 8
Bench Press 3 X 8 1 X 6
Cable Push-Downs(close grip) 3 X 10 1 X 8
Incline Dumbbell Press 3 X 10 1 X 8
Over-Head Tricep Extensions 3 X 10 1 X 8
Incline Dumbbell Flys 3 X 10 1 X 8
High Arm Pec Deck 3 X 10 1 X 8
Cable Cross-Overs 3 X 10 1 X 8
Lower abs
Day 2
Back/Traps/Biceps
Pull-Ups 3 X 12 1 X 10
Preacher Curls (close grip) 3 X 10 1 X 8
Seated Rows 3 X 10 1 X 8
Hammer Curls 3 X 10 1 X 8
Upright Rows 3 X 10 1 X 8
Barbell Curls 3 X 10 1 X 8
Dumbbell Shrugs 2 X 15 1 X 12
Reverse Barbell Curls 3 X 10 1 X 8
Reverse Incline Flyes 3 X 10 1 X 8
Upper abs
Day 3
Military Press (front) 3 X 10 1 X 8
Squat 3 x 8 1 x 6
Arnold Press Front 3 X 10 1 X 8
Leg Press 3 x 8 1 x 6
Side/Rear Lateral Raises 3 X 10 1 X 8
Leg Curls 3 X 10 1 X 8
Bent-Over Dumbbell Flys 3 X 10 1 X 8
Leg Ext 3 X 10 1 X 8
Day 4 Rest ABS ABS ABS
Day 5
Chest/Triceps
Decline Bench Press 3 x 8 1 x 6
Cable Push-Downs(close grip) 3 X 10 1 X 8
Incline Bench Press 3 X 8 1 X 6
Rev Over-Head Tricep Extensions 3 X 10 1 X 8
Cable Cross-Overs 3 X 10 1 X 8
Dumbbell Flys 3 X 10 1 X 8
Skull Crushers 3 X 10 1 X 8
High Arm Pec Deck 3 X 10 1 X 8
Day 6
Back/Biceps
Pull-Ups 3 X 12 1 X 10
Barbell Curls (close grip) 3 X 10 1 X 8
Bent Rows 3 x 10 1 x 8
Hammer Curls 3 X 10 1 X 8
Seated Rows 3 X 10 1 X 8
Cable Curls 3 X 10 1 X 8
Upright Rows 3 X 10 1 X 8
Dumbbell Shrugs 3 X 10 1 X 8
Lower Abs
Day 7
Shoulders/Legs
Arnold Press Wide 3 X 10 1 X 8
Leg Press 3 x 8 1 x 6
Military Press 3 X 10 1 X 8
Squat 3 x 8 1 x 6
Side/Rear Lateral Raises 3 X 10 1 X 8
Leg Ext 3 X 10 1 X 8
Bent-Over Dumbbell Flys 3 X 10 1 X 8
RDL 3 x 8 1 x 6
Upper Abs
Rest Day
Workout 2. Heavy
Day 1
Chest, Tris
Incline Bench 5 x 5
Decline Bench 5 x 5
Skull Crushers 3 x 8 1 x 6
Tri Pushdowns 3 x 8 1 x 6
Dips 3 x AMAP
Pec Deck 3 x 8 1 x 6
Cables Crosses 3 x 8 1 x 6
DB Bench 4 x 6
Lower Abs
Day 2
Back, Bis
Pull ups 1 x AMAP
Lat Pulls 4 x 6
Bent Rows 5 x 5
T Bar Rows 3 x 8 1 x 6
Upright Rows 3 x 8 1 x 6
Preacher Curls 4 x 8
Shrugs 4 x 10
BB Curls 4 x 8
Hammer Curls 3 x 10
Upper Abs
Day 3
Legs, Shoulders
Military press 4 x 8
Squats 5 x 5
Arnold Press 4 x 8
Lat Raises 4 x 10
Deadlift 3 x 3
Rear Delts 4 x 10
Day 4 REST All ABS
Day 5
Chest, Tris
Flat Bench 5 x 5
Incline 5 x 5
Skull Crushers 3 x 8 1 x 6
Tri Pushdowns 3 x 8
Dips 3 x AMAP
Pec Deck 3 x 8 1 x 6
Cables Crosses 3 x 8
Incline DB bench 4 x 6
Day 6
Back, Bis
Bent Rows 5 x 5
Pull ups 1 x AMAP
Lat Pulls 4 x 6
Seated Rows 3 x 8
Upright Rows 4 x 8
Preacher Curls 4 x 8
Shrugs 4 x 10
BB Curls 4 x 8
Hammer Curls 3 x 10
Lower Abs
Day 7
Shoulders, Legs
Behind Neck Press 4 x 8
Squats 5 x 5
Military press 4 x 8
Lat Raises 4 x 10
Rear Delts 4 x 10
Arnold Press 4 x 8
Deadlift 3 x 3
RDL 5 x 5
Upper Abs
Rest Day
I swear by this workout, now that im done bulking cuz its strarting to get warm im going to do a really high rep workout for 2 weeks then start doing this workout again incorporating cardio too to get really ripped.
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