thorsdad31
Well-known member
Whats up peeps started my 6 week run this morning of m1a and dermacrine been wanting to do this for a while. I am 6"4 current weight is 286lbs my plan is to gain 15 + pounds as clean as i can i train 5 days a week in the morning before work
Supplement dose as follows
M1a weeks 1-2 40mgs/ 3-4 60mgs/5-6 80mgs
Dermacrine- 6 pumps throughout the cycle
Also will be taking cel cycle assist multi vitamin fish oil
Pct will be- nolva bps endosurge a-hd bpi rush
I will be eating like a horse plan on taking in 2000 cals on top of normal diet not really following a specific diet plan an getting at least 400 grams of protein each day
Here is my training schedule
Warm up10 reps : band pull aparts kb swings kb squat pushups* jog in place
Rest periods will be 20-30 seconds
Workout day 1 total body push pull 5 rounds 8 reps 30 seconds rest
Incline db press
Bentover row
Deadlift
Squat
Finish with 10 minutes cardio and abs
Day 2 3 sets 6 reps* Chest/back: incline leverage bench-deadlift, cable cross over- bent row , flat bench press-lat pull down
Day 3 4 sets 6- 8reps Preacher curl - v bar press down
Hammer curl- rope press down
Ez bar curl- close grip bench press
Reverse grip curl- reverse grip bench press
Day 4 4 sets 6-8 shoulders: smith press- lat raise
Arnold press-rear delt fly
Shrugs front/back
Legs 4 sets 6-8 reps squat stiff leg deads
3 point calve raise
Day5 upper/lower body detail 12 -15 reps 3 giant sets
Chest- bentover cable cross over - incline fly- decline db press
Back- close grip pull down- barbell pullover- lower back extensions
Shoulders- upright row-3 point lat raise -incline reverse lat fly
Bicep- incline db curl-hammer preacher curl-21's
Triceps- dips-lying incline rope extensions- reverse grip pull down
Legs-hammycurl-split squat- sitting calve raise
All are welcome to follow along Alpha1agreda habajaba
FireTitan bighulksmash
Supplement dose as follows
M1a weeks 1-2 40mgs/ 3-4 60mgs/5-6 80mgs
Dermacrine- 6 pumps throughout the cycle
Also will be taking cel cycle assist multi vitamin fish oil
Pct will be- nolva bps endosurge a-hd bpi rush
I will be eating like a horse plan on taking in 2000 cals on top of normal diet not really following a specific diet plan an getting at least 400 grams of protein each day
Here is my training schedule
Warm up10 reps : band pull aparts kb swings kb squat pushups* jog in place
Rest periods will be 20-30 seconds
Workout day 1 total body push pull 5 rounds 8 reps 30 seconds rest
Incline db press
Bentover row
Deadlift
Squat
Finish with 10 minutes cardio and abs
Day 2 3 sets 6 reps* Chest/back: incline leverage bench-deadlift, cable cross over- bent row , flat bench press-lat pull down
Day 3 4 sets 6- 8reps Preacher curl - v bar press down
Hammer curl- rope press down
Ez bar curl- close grip bench press
Reverse grip curl- reverse grip bench press
Day 4 4 sets 6-8 shoulders: smith press- lat raise
Arnold press-rear delt fly
Shrugs front/back
Legs 4 sets 6-8 reps squat stiff leg deads
3 point calve raise
Day5 upper/lower body detail 12 -15 reps 3 giant sets
Chest- bentover cable cross over - incline fly- decline db press
Back- close grip pull down- barbell pullover- lower back extensions
Shoulders- upright row-3 point lat raise -incline reverse lat fly
Bicep- incline db curl-hammer preacher curl-21's
Triceps- dips-lying incline rope extensions- reverse grip pull down
Legs-hammycurl-split squat- sitting calve raise
All are welcome to follow along Alpha1agreda habajaba
FireTitan bighulksmash
