I NEED HELP PELASEEEE

  1. New Member
    Jaymaccin's Avatar
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    I NEED HELP PELASEEEE


    ok so im 5'5 about 129lbs and looking to gain realisticly 8lbs in 2 months or less.
    i was jus looking at workouts for gaining mass and stumbled upon one and jus needed advice to see if it was any good. any advice would be good. first time postin sorry if i left out anything. Also i been working out consistantly for 8 months now im not skinny either. what kind of workout is better , two muscle groups at a time or one a day. thanks again

    **********************/workouts/10-week-mass-building-program.html

    i cnt post links so here copy and paste sucks


    Chest



    Exercise

    Sets

    Reps



    Barbell Bench Press

    4

    10, 8, 8, 6



    Incline Bench Press

    3

    8, 8, 6



    Decline Bench Press

    3

    8, 8, 6



    Dumbbell Flys

    2

    10



    Dumbbell Pullover

    2

    8



    Triceps



    Exercise

    Sets

    Reps



    Tricep Extension

    4

    10, 8, 8, 6 adding weight



    Tricep Dip

    3

    10



    Tricep Bench Dip

    3

    8



    Notes



    None.




    Tuesday - Back and Biceps



    Back



    Exercise

    Sets

    Reps



    Chin Up

    2

    8



    One Arm Dumbbell Row

    3

    8



    Seated Row

    2

    8



    Bent Over Barbell Row

    2

    8



    Lat Pull Down

    3

    10, 10, 8



    Biceps



    Exercise

    Sets

    Reps



    Standing Barbell Curl

    3

    8, 8, 6



    Close Grip Preacher Curl

    3

    8, 8, 6



    Incline Dumbbell Curl

    2

    12-14



    Concentration Curl

    2

    10



    Notes



    None.


    WEDNESDAY - REST DAY/CARDIO



    Thursday - Shoulders and Forearms



    Shoulders



    Exercise

    Sets

    Reps



    Machine Shoulder Press

    3

    10



    Dumbbell Reverse Fly

    3

    8-10



    Military Press

    4

    10



    Dumbbell Lateral Raise

    2

    10



    Dumbbell Shrugs

    2

    10



    Upright Row

    2

    10



    Forearms



    Exercise

    Sets

    Reps



    Standing Wrist Curl

    4

    10



    Barbell Wrist Curl

    4

    10



    Notes



    Dumbbell shrugs and upright row can be supersetted.




    Friday - legs



    Legs



    Exercise

    Sets

    Reps



    Squat

    5

    10, 8, 8, 6, 4



    Leg Extension

    3

    12



    Leg Curl

    3

    12



    Calves



    Exercise

    Sets

    Reps



    Standing Calf Raise

    4

    12



    Seated calf Raise

    2

    12

  2. Senior Member
    benmayro's Avatar
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    why eight pounds, what are your goals, what are you lifting for
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html
  3. New Member
    barnold's Avatar
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    Things i would change would be up the sets on the back and add in dead lifts ya gotta hit the lower back. Add a good bulking triceps workout or two like closegrip press or my personal fav skull crushers.. but most important of all up the thigh workouts leg presses,lundges would be good cause after all when you train your legs hard you bodyproduces more hgh witch will help everything else grow
    •   
       

  4. New Member
    Jaymaccin's Avatar
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    5'5"  128 lbs.
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    ok so i decided to go the other way i found a good article on body bulding mass.

    bodybuilding.com/fun/wotw37.htm

    sorry its the 1st one with 4 day split
    imma stack asteroid stack assult and weight gainer. i heard mixed reviews but w.e imma try. its about trial and error i jus need a good workout routine ,, hows that one ^ thanks btw barnold

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