zack ramey
New member
Yeah im new to heavy workouts...noobie i know...but i need a good arm, leg, back workout plan
Anyone wanna give me a good workout plan?
- Thread starter zack ramey
- Start date
zack ramey
New member
well it use to be just 4 set of 6 during football at 80 percent weight. but that was the only thing we did the whole year
suncloud
Well-known member
sigh.. i'll post the same workout i did half an hour ago.
deadlift 4x10
bench press 4x10
squats 4x10
clean and press 4x10 (or military press)
chin ups 4x10
dips 4x10
thats the workout. do it once every 5 days for 15 days, once every 4 days for 12 days, once very 3 days for 9 days, then do it every other day. at your height and weight, compound moves are the best to add size to you.
supps = creatine mono, whey protein, carbs. if you eat right you should get 20 pounds of muscle this year from this workout, or a variation of.
just keep upping the weight every 3-4 workouts by 5 lbs - the 2.5 pound plates per side of the barbell. if you drop down to 6 reps when you add weight, just work on getting back up to 10 reps and start the process over.
maybe resolve would be kind enough to post his total body workout for us. his is equally good or better (he gained more off his than i got off mine).
deadlift 4x10
bench press 4x10
squats 4x10
clean and press 4x10 (or military press)
chin ups 4x10
dips 4x10
thats the workout. do it once every 5 days for 15 days, once every 4 days for 12 days, once very 3 days for 9 days, then do it every other day. at your height and weight, compound moves are the best to add size to you.
supps = creatine mono, whey protein, carbs. if you eat right you should get 20 pounds of muscle this year from this workout, or a variation of.
just keep upping the weight every 3-4 workouts by 5 lbs - the 2.5 pound plates per side of the barbell. if you drop down to 6 reps when you add weight, just work on getting back up to 10 reps and start the process over.
maybe resolve would be kind enough to post his total body workout for us. his is equally good or better (he gained more off his than i got off mine).
bloodline26
New member
Penn State's powerlifting team uses the Sheiko training program. High intensity, high endurance training. Each workout is about 1.5-2 hours.
Message me if your interested in the program. It blew my bench through the roof close to 100 lbs gain in 3 months, no ph's or cycles either
Message me if your interested in the program. It blew my bench through the roof close to 100 lbs gain in 3 months, no ph's or cycles either