1st off huge shout out to chaos & pain for putting out awesome products and huge thanks to pyrobatt for this log opp i will be using these products for a lean bulk program i am 6'4 274.5 lbs my goal is to gain as much lean muscle as possible
My diet is pretty clean will shoot for 3000 cals a day i do heavy construction so i sweat alot
Macros will be
300gs protien
250 gs carbs
150 gs of fat
Supplements pwo 1 cap chem 1/chem 4 1scoop Permaswole
1 cap chem 1 /chem 4 in the afternoon
Other Supps 3 grams of fish oil, 3000 mgs vitamin c, multi
Training Giant set routine rest period 30 seconds
Day 1 chest/back
Incline barbell press 5 sets 3 reps
Flat bench db press 5 sets 5 reps
Incline leverage press 5 sets 5 reps
Cable crossover 5 sets 10 reps
Incline fly 5 sets 10 reps
Rack pulls 5 sets 3 reps
Bent over row 5 sets 5 reps
Lat pull down 5 sets 5 reps
Close grip pull down 5 sets 8 reps
Db pullover 5 sets 10 reps
Day 2 shoulders abs
Military press 5 sets 3 reps
Cable lat raise 5 sets 8 reps
Upright row 5 sets 8 reps
Face pull 5 sets 10 reps
Barbell shrug 5 sets 10 reps
Ab wheel rollout 3 sets 10reps
Double crunch
Cable crunch
Leg raise
Day 3 arms Spider curl 4 sets 8 reps
Hammer curl 4 sets 8 reps
Barbell curl 4sets 8 reps
Preacher curl 4sets 8 reps
Close grip bp 4sets 8 reps
V bar press down 4sets 8 reps
Skull crusher 4sets 8 reps
Reverse grip pull down 4sets 8 reps
Day 4 legs/abs
Leg press 3 sets 8 reps
Leg extension 3 sets 12 reps
Hammy curl 3 sets 12 reps
Hack squat 3 sets 8 reps
Abwheel rollout 3 sets 10reps
Double crunch
Cable crunch
Leg raise
Day 5 Chest/back/shoulders
Incline db press 3 sets 12 reps
Flat bp 3 sets 12 reps
Incline fly 3 sets 12 reps
decline pushup 3 sets to failure
Close grip pull down 3 sets 12 reps
T bar row 3 sets 12 reps
Rope low cable row 3 sets 12 reps
Shrugs front /back
Db lat raise
Plate raise
Day 6 arms /abs
3 sets 12 reps
Incline db curl
Ez bar curl
Single arm preacher curl
V bar press down
Over head extension
Single arm reverse grip pull down
Day 7 rest
The fun begins tomorrow morning all are welcome to follow and chime in
Tank999
Rocket3015
BloodManor Studhorse DemntedCowboy
My diet is pretty clean will shoot for 3000 cals a day i do heavy construction so i sweat alot
Macros will be
300gs protien
250 gs carbs
150 gs of fat
Supplements pwo 1 cap chem 1/chem 4 1scoop Permaswole
1 cap chem 1 /chem 4 in the afternoon
Other Supps 3 grams of fish oil, 3000 mgs vitamin c, multi
Training Giant set routine rest period 30 seconds
Day 1 chest/back
Incline barbell press 5 sets 3 reps
Flat bench db press 5 sets 5 reps
Incline leverage press 5 sets 5 reps
Cable crossover 5 sets 10 reps
Incline fly 5 sets 10 reps
Rack pulls 5 sets 3 reps
Bent over row 5 sets 5 reps
Lat pull down 5 sets 5 reps
Close grip pull down 5 sets 8 reps
Db pullover 5 sets 10 reps
Day 2 shoulders abs
Military press 5 sets 3 reps
Cable lat raise 5 sets 8 reps
Upright row 5 sets 8 reps
Face pull 5 sets 10 reps
Barbell shrug 5 sets 10 reps
Ab wheel rollout 3 sets 10reps
Double crunch
Cable crunch
Leg raise
Day 3 arms Spider curl 4 sets 8 reps
Hammer curl 4 sets 8 reps
Barbell curl 4sets 8 reps
Preacher curl 4sets 8 reps
Close grip bp 4sets 8 reps
V bar press down 4sets 8 reps
Skull crusher 4sets 8 reps
Reverse grip pull down 4sets 8 reps
Day 4 legs/abs
Leg press 3 sets 8 reps
Leg extension 3 sets 12 reps
Hammy curl 3 sets 12 reps
Hack squat 3 sets 8 reps
Abwheel rollout 3 sets 10reps
Double crunch
Cable crunch
Leg raise
Day 5 Chest/back/shoulders
Incline db press 3 sets 12 reps
Flat bp 3 sets 12 reps
Incline fly 3 sets 12 reps
decline pushup 3 sets to failure
Close grip pull down 3 sets 12 reps
T bar row 3 sets 12 reps
Rope low cable row 3 sets 12 reps
Shrugs front /back
Db lat raise
Plate raise
Day 6 arms /abs
3 sets 12 reps
Incline db curl
Ez bar curl
Single arm preacher curl
V bar press down
Over head extension
Single arm reverse grip pull down
Day 7 rest
The fun begins tomorrow morning all are welcome to follow and chime in
Tank999
Rocket3015
BloodManor Studhorse DemntedCowboy